Friday 7.21.17

Coach Erin

OPEN
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups

PERFORMANCE
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Pull-ups
30 Burpees
20 Cleans (115/80)
20 Jerks (115/80)
10 Snatches (115/80)
10 Burpee Chest to Bar Pull-ups

FITNESS
“Open Test”
AMRAP 20:
50 Wall Balls (20/14)
50 Single Unders
40 Box Jumps (24/20)
40 Knees to Chest
30 Pull-ups
30 Burpees
20 Cleans (95/65)
20 Jerks (95/65)
10 Snatches (95/65)
10 Burpee Pull-ups

Compare scores HERE

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Box Brief
*** Save the Date ***
Buds & Suds — TONIGHT @ 6:30pm

Thursday 7.20.17

Ben, Brooke and Katrin

OPEN & PERFORMANCE
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry (70/53)
100m Wreckbag Run (70/50)
200m Run

FITNESS
“Wrecking Ball”
AMRAP 18
Teams of 3:
50m Farmers Carry (53/35)
100m Wreckbag Run (50/35)
200m Run

When partner clears the wreckbag
run, next partner can start.

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Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Wednesday 7.19.17

Cary

OPEN & PERFORMANCE
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (135/95)

FITNESS
Split Jerk Strict Press – 3x3
Jerk Balance – 3x3
Split Jerk – Heavy Single

“Nine Lives”
AMRAP 9
6 Strict Pull-Ups
9 Front Squats (115/80)

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Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Tuesday 7.18.17

Melinda

OPEN & PERFORMANCE
“Fifth Wheel”

AMRAP 5
7 Rounds of “The Chief” (115/80)
Max Calorie Bike

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Calorie Bike 

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Calorie Bike 

FITNESS
“Fifth Wheel”

AMRAP 5
7 Rounds of “The Chief” (95/65)
Max Calorie Bike 

rest 5 minutes 

AMRAP 5
6 Rounds of “The Chief” (115/80)
Max Calorie Bike 

rest 5 minutes

AMRAP 5:
5 Rounds of “The Chief” (135/95)
Max Calorie Bike 

1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats

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Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm

Monday 7.17.17

Hamel

OPEN & PERFORMANCE
“Flip and Flop”
21-15-9
DB Snatches (50/35)
Calorie Row

… Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

FITNESS
“Flip and Flop”
21-15-9
DB Snatches (35/25)
Calorie Row

… Directly into…

21-15-9
Box Jump Over (24/20)
Pull-Ups

Post scores to comments.

 

Box Brief
*** Save the Date ***
Buds & Suds — Friday, July 21 @ 6:30pm