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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 Oct 8

9-11-13-15 reps, for time of:– Burpee– Dumbbell Hang Squat Clean Thruster, 50/35 lbs– Chest-to-bar Pull-up*17min time cap

2019 Oct 7

Each for time:Row: 5x 500 m

2019 Oct 5

A.In teams of two, complete for time:2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates…

2019 Oct 4

Shoulder Press 1-1-1-1-1, using heaviest weight per setPush Press 3-3-3-3-3, using heaviest weight per setPush Jerk 5-5-5-5-5, using heaviest weight per set *go on every…

2019 Oct 3

Teams of 2, for time:180 Wall Balls, 20/14 lbs120/90 Bike or Row Calories or run 1200m60 Deadlifts, 65% 1RM*25min time cap

2019 Oct 2

9 rounds for time of:– 6 Toes-to-rings– 3 Ring Muscle-ups*12min time cap

2019 Oct 1

For time:– 75 Double Unders– 75 Back Squats, 45/35 lbs– 75 AbMat Sit-ups– 75 Double Unders– 75 Burpees– 75 Push Press, 45/35 lbs– 75 Double…

2019 Sep 30

Teams of 242-30-18 reps, for time of:– Squat Clean, 135/95 lbs– Ring Dip*20min timecap

2019 Sep 28

A.In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:100m run5 Thrusters (155/105 lbs)5 Strict Pull-Ups…

2019 Oct 8

9-11-13-15 reps, for time of:– Burpee– Dumbbell Hang Squat Clean Thruster, 50/35 lbs– Chest-to-bar Pull-up*17min time cap

2019 Oct 7

Each for time:Row: 5x 500 m

2019 Oct 5

A.In teams of two, complete for time:2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates…

2019 Oct 4

Shoulder Press 1-1-1-1-1, using heaviest weight per setPush Press 3-3-3-3-3, using heaviest weight per setPush Jerk 5-5-5-5-5, using heaviest weight per set *go on every…

2019 Oct 3

Teams of 2, for time:180 Wall Balls, 20/14 lbs120/90 Bike or Row Calories or run 1200m60 Deadlifts, 65% 1RM*25min time cap

2019 Oct 2

9 rounds for time of:– 6 Toes-to-rings– 3 Ring Muscle-ups*12min time cap

2019 Oct 1

For time:– 75 Double Unders– 75 Back Squats, 45/35 lbs– 75 AbMat Sit-ups– 75 Double Unders– 75 Burpees– 75 Push Press, 45/35 lbs– 75 Double…

2019 Sep 30

Teams of 242-30-18 reps, for time of:– Squat Clean, 135/95 lbs– Ring Dip*20min timecap

2019 Sep 28

A.In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:100m run5 Thrusters (155/105 lbs)5 Strict Pull-Ups…
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