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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2019 May 3

Clean & Jerk 3-3-3-3-3-3

2019 May 2

Death By Shuttle Sprint With a continously running clock perform:Shuttle Sprint 10 m in the first 1 minShuttle Sprint 10 m + 10 m in…

2019 April 30

Daniel For time:50 Pull-upsRun, 400 m21 Thrusters, 95/65 lbsRun, 800 m21 Thrusters, 95/65 lbsRun, 400 m50 pull-ups*23min timecap

2019 April 29

‘Grace’For time:30 Clean & Jerks, 135/95 lbs

2019 April 27

3 rounds for time of:– Run, 400 m– 15 Dumbbell Push Press, 50/35 lbs– 12 Toes-to-bars Rest 4 mins between workouts. 4 rounds for time…

2019 April 26

4 rounds for time of:– Run, 400 m– 7 Hang Squat Snatches, 60% 1RM– 9 Strict Pull-ups– 9 Strict Knees-to-elbows*25min timecap

2019 April 25

Teams of 2, complete as many rounds as possible in 24 mins:2 rounds of Mary:5 Handstand Push-ups10 Alternating One Legged Squats15 Pull-ups2 rounds of DT:12…

2019 April 24

2 rounds for time of:– 50 Dumbbell Front RackLunges, 50/35 lbs– 50 Burpees*25min time cap

2019 April 23

Front Squat 2-3-5-10-2-3-5-10*go on every 4minutes*Stick with your 10 rep load the whole time. Allow the 2’s, 3’s, and 5’s to be easy

2019 May 3

Clean & Jerk 3-3-3-3-3-3

2019 May 2

Death By Shuttle Sprint With a continously running clock perform:Shuttle Sprint 10 m in the first 1 minShuttle Sprint 10 m + 10 m in…

2019 April 30

Daniel For time:50 Pull-upsRun, 400 m21 Thrusters, 95/65 lbsRun, 800 m21 Thrusters, 95/65 lbsRun, 400 m50 pull-ups*23min timecap

2019 April 29

‘Grace’For time:30 Clean & Jerks, 135/95 lbs

2019 April 27

3 rounds for time of:– Run, 400 m– 15 Dumbbell Push Press, 50/35 lbs– 12 Toes-to-bars Rest 4 mins between workouts. 4 rounds for time…

2019 April 26

4 rounds for time of:– Run, 400 m– 7 Hang Squat Snatches, 60% 1RM– 9 Strict Pull-ups– 9 Strict Knees-to-elbows*25min timecap

2019 April 25

Teams of 2, complete as many rounds as possible in 24 mins:2 rounds of Mary:5 Handstand Push-ups10 Alternating One Legged Squats15 Pull-ups2 rounds of DT:12…

2019 April 24

2 rounds for time of:– 50 Dumbbell Front RackLunges, 50/35 lbs– 50 Burpees*25min time cap

2019 April 23

Front Squat 2-3-5-10-2-3-5-10*go on every 4minutes*Stick with your 10 rep load the whole time. Allow the 2’s, 3’s, and 5’s to be easy
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