Sunday 10.28.18

Mike

OPEN & PERFORMANCE
“Rough Rider”
AMRAP 10:
Bike for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (50/35)

FITNESS
“Rough Rider”
AMRAP 10:
Bike for Calories

On the 1:00 – 2 Dumbbell Power Snatches
On the 2:00 – 4 Dumbbell Power Snatches
On the 3:00 – 6 Dumbbell Power Snatches
On the 4:00 – 8 Dumbbell Power Snatches
On the 5:00 – 10 Dumbbell Power Snatches
On the 6:00 – 8 Dumbbell Power Snatches
On the 7:00 – 6 Dumbbell Power Snatches
On the 8:00 – 4 Dumbbell Power Snatches
On the 9:00 – 2 Dumbbell Power Snatches

Dumbbell: (35/25)

Post scores to comments.

Box Brief
**Save the Dates**
Friday, November 3rd: Free Class Friday

Saturday 10.27.18

Happy Halloween Throwdown Day! No group classes. Throwdown goes from 9-12. Hang out for Pizza and Beer Mile following the workouts!

HALLOWEEN THROW-DOWN!
WORKOUT 1:

“Grim Reaper”
In 7 Minutes:
3-RM Hang Clean

Team takes as many attempts as they would like, and can move up and down weight. Each attempt must be have clips on the barbell. Athletes can complete a hang power or hang squat (or a variation). Hips to shoulders.

WORKOUT 2:
“Bag of Bones”
4 Rounds For Time:
10-15-20 Calorie Bike
200 Meter Wreck Bag Run (Full Team Together, 35#) 


Time Cap – 10:00

Team decides who is “Athlete 1”, “Athlete 2” and “Athlete 3” before the start of the workout. Each round starts with Athlete 1 completing 10 calories. Followed by Athlete 2 completing 15 calories. Followed by Athlete 3 completing 20 calories. Running total on the bike. Athlete #1 takes it to 10 calories, Athlete #2 to 25, Athlete #3 to 45. Upon all three athletes completing their bike, the team runs 200 meters together with a single Wreck Bag.

WORKOUT 3:
“Pumpkin Patch”
AMRAP 15:
75 Pull-ups
75 Medicine Ball Squats (20#)
75 Burpees
75 Barbell Repetitions (65#)

Pull-Ups: Jumping, Chin Over Bar, Chest to Bar
Medicine Ball: Front Squats, Jumping Front Squats, Medicine Ball Squat Cleans
Barbell: Deadlift, Hang Power Clean, Hang Power Snatch

Teammates rotate in the same order each time, and must rotate after, at most, 15 repetitions. The team has determined once again ahead of time who is Athlete 1, 2, and 3 for each respective station. It can be different here. As an example, a team mate can be “Athlete 2” on the pull-up station, competing chin over bar pull-ups, but can be “Athlete 3” in the barbell station, completing hang power snatches. But once they decide their respective places, they hold to that during the workout and rotate in the order written above.

Post scores to comments.

Box Brief
**Save the Dates**
Today, October 27th: Halloween Throw-down
Friday, November 3rd: Free Class Friday

Friday 10.26.18

The Benchmark Killers

OPEN & PERFORMANCE
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Optimus Prime”
AMRAP 7:
Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

FITNESS
Deadlift

Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Optimus Prime”
AMRAP 7:
Wallballs (14/10)

On the Minute: 5 Deadlifts (155/105)

Post scores to comments.

Compare Scores HERE

Box Brief

**Save the Dates**
Saturday, October 27th: Halloween Throw-down
(Due to weather conditions on Saturday, we’ll be unable to have the Bouncy House. Children still welcome!)

Thursday 10.25.18

Time to Clean

OPEN & PERFORMANCE
“Knuckle Sandwich”
For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run

FITNESS
“Knuckle Sandwich”
For Time:
800 Meter Run
30 Power Cleans (115/80)
800 Meter Run

Post scores to comments.

Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throw-down

Wednesday 10.24.18

Lei & Pray

OPEN & PERFORMANCE
Overhead Squat
Heavy Set of 3

“Ground Breaking”
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats (95/65)

FITNESS
Overhead Squat
Heavy Set of 3

“Ground Breaking”
For Time:
50/35 Calorie Row
35 Burpees
50 Overhead Squats (65/45)

Post scores to comments.

Box Brief
**Save the Dates**
Saturday, October 27th: Halloween Throw-down