Team WOD (3 people): 20 Min: 200m Run, 9 Back Squats (135/85), AMREP of Burpees

Four rounds for time of:
50 Double-unders
Run 200 meters

“Dirty Thirty”:  Box jumps, Pull-Ups, Kettlebell swings (53/35), Walking Lunges, Knees to elbows, Push Press (45/35), Sit ups, Wall balls (20/10), Burpees, Double unders

Check out Dave M. focusing on that one rep and nothing else.  Not even Tom’s bearded stare down can distract Dave from his goal.  Next time you are at the end of the workout and can’t seem to find it… Read More

Skill & Mobility then 4 Rounds for Time: 20 Mtn Climbers, 20 Box Jumps, 200m Run

Join us for our Annual Paleo Pilgrim Nutrition Challenge and change your life in 5 Weeks.  Make sure to sign up at the Gym before the 6th!!

3X5 Split Jerk (limit at 20 minutes) then 9 Min AMRAP: Bear Crawl Width (2x), 10 KB Swings (53/35), 15 Jumping Squats

For Time: 25 Front squats (95/65), 400m run, 25 Weighted situps (25/10), 400m run, 25 box jumps, 400m Run

15 Min AMRAP:

3 Back Squats (70% of Bodyweight), 2 Rounds of: 3 Burpees, 6 Pushups, 9 Box Jumps

Partner workout For Time: 100, Push Presses (65/45), 100 MB, Romanian Twists (20/10), 100 Wall Balls (20/10), 100 MB Push Ups