Workout

For time:

100 L pull-ups
100 single-arm overhead squats (pick load)
100 weighted hip extensions (pick load)

Partition reps any way.

Workout

3 rounds for time of:

400m run
21 hang squat cleans (95/65 lb)
12 ring dips

__________

Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!

Workout

For load:

Deadlift
5-5-3-3-3-1-1-1-1

__________

Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!

Rest day or make-up day

Workout

3 rounds for max reps of:

Max rep pull-ups
Max rep bench press (0.75 x bodyweight)
Max rep squats in 1:00

Rest 5 minutes between rounds

__________

Schedule Announcement

There will be only one class this Sunday, September 14. Class is at 9:00 a.m. Bring a bike and a helmet!

Workout

As many rounds as possible in 7 minutes of:

5 triple-unders
3 thrusters (185/125 lb)

Workout

For time:

30 GHD sit-ups
30 burpees
1 mile run
25 GHD sit-ups
25 burpees
1 mile run
20 GHD sit-ups
20 burpees

Rest day or make-up day

Workout

For time:

75 clean and jerks (0.5 x bodyweight)

Workout

As many rounds as possible in 20 minutes of:

30 box jumps (24/20 in)
20 calorie bike
10 strict toes-to-bar