2 Rounds For Time
200ft Bear Crawl
40 Kettlebell Swings 53/35lbs
A. Work up to today’s 1 rep max front squat
*Use 85% of the max weight found in part A.
20 Minute Clock
Max reps of strict chest to bar pull ups on odd minutes
Max L sit hold on even minutes
Score is cumulative of reps. Every second on L hold is counted as a rep.
Power Snatch 135/95
With a continuously running clock complete one power snatch the first minute, two power snatches the second minute, three power snatches the third minute, continuing as long as you are able adding a rep for each minute completed.
Happy 22nd Anniversary, Amy and Brad!
“Bring A Friend Friday”
22 minute AMRAP
22 Sit Ups
22 Double Unders
*In teams of 2, one person working at a time
We created this workout in 2010 for our wedding anniversary. Every year we add a minute to the workout to represent each year of our marriage. Enjoy:))
4 Rounds each for time:
Rest the same time as the previously completed round.
Happy Birthday, Mackey!
15 Sumo Deadlift High Pull 95/65
Happy Birthday, Hester!
1 minute DB Walking Lunges 50/35
1 minute Chest to Bar Pull-ups
2 minutes DB Walking Lunges
2 minutes Chest to Bar Pull-ups
3 minutes DB Walking Lunges
3 minutes Chest to Bar Pull-ups
*score is total reps
5 Minute AMRAP
Complete as many ground to overheads as you can in 5 minutes.
Score is total pounds moved.
You choose your weight and plan your strategy to move the most pounds.
High rep, low weight or heavy weight, lower reps?
Community workout Saturday at 9:00am