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Up The Ladder by 2's (1 Bar Linda) 8min to go as high up the ladder as possible 2,4,6,8 etc... 2 DeadLift 2 Floor Press 2 Power Clean Rx = 135/95 Scaled = lower weight
3 Rounds for completion: 1min max calorie bike - 1min rest 1min max calorie row - 1min rest 400m run followed by 10 heavy wall ball to wood - 1min rest begin next round
5 Rounds: 5 Clean & Jerk 155/115 10 Toes to Bar Scaled = lower weight and/or Toes to Low Bar or Knee Ups
5 Rounds: 10 pull ups 15 push ups 20 abmats 25 air squats Scaled = banded/jumping pull ups & push ups on knees
4min AMRAP: 4min Rest 20 Wall ball 20/30 15 Calorie row 10 Power Clean 135/95 4min AMRAP: 4min Rest 20 Wall ball 20/30 15 Calorie row 10 Power Clean 115/80 4min AMRAP: 4min Rest 20 Wall ball 20/30 15 Calorie row 10 Power Clean 95/65 Scaled = lower weight on…
REMINDER: Saturday is the last day to order the new T-shirt. Order will go out that day and we do not order extras. 21 Front Squats - 200m run - 1 Rope Climb 15 Front Squats - 200m run - 1 Rope Climb 09 Front Squats - 200m run -…
5 Secrets to Overcome Any Obstacle
Change your relationship with pain. When it starts to hurt, push back into the pain. Don’t step back from it, push into it! You will be surprised how much more you can push when it hurts. When we learn to deal with pain, our lives actually become easier and…
Clean and Jerk Speed Ladder
Just like the CF Games - how fast can you clear 5 increasing weight bars in the clean and jerk? Weights will differ from athlete to athlete. Today is all about having fun!!!
Run and Toe to bar
3min to complete x 5 200m run and 12 T2B