HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Swings on Swings on Swings

All Versions 3 Rounds For Reps:Min 1: Max Rep Swing (70/53)Min 2: RestMin 3: Max Rep Swing (53/35)Min 4: RestMin 5: Max Rep Swing (35/26)Min …

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For Time

RX Version For Time:Buy In: Run 800 metersThen… 10 Rounds15 Air Squat5 Burpee Pull UpOptional: Wear a 20/14 lb Vest Scaled Version For Time Scaled …

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Saturday Grinder

RX Version For Time:200/175 Calorie RowThen,10 Rounds: 15 Wall Ball (20/14) – 50 Double Under Scaled Version For Time Scaled Version:15 min Row for CalorieThen,10 …

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3 Rounder

RX Version 3 Rounds For Time:400 meter Sand Bag Run 100/509 C2B Pull Ups7 Power Snatch 135/955 OH Squat 135/95 Scaled Version 3 Rounds For …

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AMRAP 12 Legs + Lungs

RX Version AMRAP 12min:3-6-9-12-15…Cal RowFront Squat (135/95) Scaled Version AMRAP 12min:3-6-9-12-15…Cal RowFront Squat Accessories 5 Rounds for quality of:20 Banded hamstring Curl (face down, both …

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Heavy Day

All Versions E3MOM for 15 Minutes 5 x 10 Alt Back Rack – Back Step LungeImmediately into (only stopping to change weight if needed)5 x …

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“Helen”

RX Version: 3 Rounds for time of:400M Run21 Kettlebell Swings 53/3512 Pull-ups Scaled Version: 3 rounds for time of:400M/200M Run21 Kettlebell Swings12 Jumping Pull-ups Accessories …

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Clean and Jerk + 10 Rounds for Time

Part A: All versions Power Clean & Push Jerk:15 min to Build Up to a heavy single for the day Part B: RX Version 10 …

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“Coffland”

RX Version For Time:Hang from a pull-up bar for 6 minutes: Each time you drop from the bar, perform:800-m run30 push-ups Scaled Version For Time:Hang …

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Friday For Time

RX Version For Time:40/35 Cal Row/Bike20 Back Squat (225/155)20/17 Cal Row/Bike10 Back Squat (225/155) Scaled Version For Time:35/30 Cal Row/Bike15 Back Squat25/20 Cal Row/Bike10 Back …

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