Mobility: 1. Twisted Cross x 1:00 2. Seated Forward Fold x 2:00 Metcon (3 Rounds for time) From 0:00 – 7:00 Run 600m 50 Hand Release Push-Ups 25 Situps 25 Air Squats From 7:00 – 14:00 Row 900m/750m 30 Hand Release Push-ups 15 Situps 15 Air Squats From 14:00 – 21:00 Run 600m 50 Hand…
Warm-up As many rounds for form as possible in 10 mins: 100m Run 10 Alternating Scorpions (Front) 10 Shoulder Taps 20 Mountain Climbers Back Squat (3-3-3-3-3) Holding same weight for all 5 sets, perform a set every 2 mins. Metcon (AMRAP – Reps) 10 Min Amrap: 9 Box Dips 11 Back Squat (45kg/30kg) 99 Double…
[Rocky Show Holiday] Public Holiday Hours 7am & 8am CLASSES ONLY Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th,…
EFL Early Bird Regos Close 8AM Saturday Morning!!! Metcon (AMRAP – Reps) In Partners In 18 minutes complete as many reps as possible. 100 Double unders Then (round for round) 5 Rounds each of 5 Push Ups 10 Sit Ups 15 Air Squats – If you complete that move onto – 200 Double unders Then…
Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – Comp Optional – Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups…
The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles
Back Squat (4, 4, 4, 4, 4, 4) @ 85% of your 1RM *Must hold the same weight across all sets [Part B] Metcon (2 Rounds for reps) Max rounds in 5 minutes of: 6 Sumo Deadlift High Pull 9 Push Ups 12 Air Squats Weight: 40kg/30kg Rest 2 minute. Then Repeat
Metcon (2 Rounds for reps) AMRAP – 8min Row 1000m – 7 KB Snatch 24kg/16kg (left arm) 7 Alt OH KB Lunges (left arm) 7 KB Snatch 24kg/16kg (Right arm) 7 Alt OH KB Lunges (Right arm) 7 Strict pull ups *Note: you only row once you have the remainder of the 8min to accumulate as…
Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*
Metcon (Time) Partner Wod 2 Rounds for Time 20 Power Snatch 45kg/30kg 20 pull ups 200m Farmers Carry 40kg/20kg (each Arm) 20 OH Squats 45kg/30kg 20 Burpee Box jumps 24″/20″ 200m deadball carry 100lbs/60lbs
