Warm up:

3 Rounds:
10 pass throughs
10 partner sit ups w/med ball
10 arch rocks
10 mountain climbers

Challenge:
plank hold for max time

Camo after 400 meters of walking lunges!

Work out of the Day:

AMRAP in 20 mins of:

95lb/65lb push press,12 reps
12 pull-ups

Post rounds and thoughts to comments.

Warm-up:
Row 1200m

Who’s next?????

Workout of the Day:

Bench Press 3-3-3-3-3

Then

40-30-20-10
Kettlebell Swings,
Double Unders (singles:DUs x 4)

Warm-up:
600m Run
3 Rounds
5 Squat Jumps (w/PVC)
7 Ring Dips
9 Mountain Climbers
11 Hollow Rocks

Any Questions????

Workout of the Day:

5 Rounds For time of:

185lb Back Squat 7 reps
10 Weighted Box Jumps
10 Pushups (hands must come off of ground at bottom)
10 Weighted Box Jumps

Post time and thoughts to comments

Warm-up:
3 rounds
10 Turkish Getups
10 Single arm Swings
10 DB/KB Cleans
10 Single Arm Push/Split Jerks
10 Halos

Together we accomplish more!

Workout of the Day:

For Time:

20 Power Cleans @ 135/95
Row 1000m
20 Push Presses @ 135/95
Row 500m
20 Deadlifts @ 135/95

Post time and thoughts to comments

Warm-up:
500m Row
3 rounds
:10 Sec L-Sit
5 HSPU
7 Muscle up Rows
15 Ankle Hops
5 Inch Worms

Be sure and wish our BELOVED Coach Nicole a Be-lated Happy B-day (Yesterday).  She’s one of the best!

Workout of the Day:
AMRAP in 25minutes of:
400m Run
3 rounds of Cindy
5 Pullups
10 Pushups
15 Squats

Post rounds and thoughts to comments

Congratulations Coach T & Karee for taking 1st place in your categories!!! 

More pics coming this weekend!
Thanks everyone for all your support!!

Warm up:

STRETCH!!  Then…

Get moving 12 min!  Your choice!

Happy Birthday to our truly talented Head Coach & friend!

Work out of the Day:

3 Rounds (NOT FOR TIME):
500 m row or 2 minutes of single jump rope
10 Hip extensions
10 KBS
10 Side planks
10 Wall balls

This is NOT a timed WOD!  If you’ve been here all week, you’re probably sore from your ears to your toes!

PLEASE NOTE THERE ARE ONLY 2 CLASSES TODAY….6 AM AND 7:15 AM.  Good luck this weekend Coach T & Karee!