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Adam & Eve

11.2.19 Health/Fitness In Teams of 2… 4 Rounds for Time: 45 Calorie Bike 15 Synchro Dumbbell or Barbell Ground to Overhead 75/55 45 Calorie Bike 15 Synchro Sit-ups For the Bike athletes may share the work. For the synchro movements athletes must move at the same time.

Costume Party

10.31.19 Health/Fitness 3 Rounds for Time: 750m Row or 800m Run 50 Double Unders or 75 Single Unders 25 Weighted Box Step Overs 24/20″ 25 Wallballs 20/14lbs 10 Kettlebell Swings 53/35lbs 10 Pull-Ups or Ring Rows Rest 2 Minutes Between Rounds RX+: Wallballs 30/20lbs, Kettlebell 70/53lbs Society Nation: Last class today is 5pm. Take your …

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Fast Car

10.30.19 Health Every Minute on the Minute x 15 Minutes: Min 1) 45 Seconds Alternating Reverse Lunges *Weighted Min 2) 45 Seconds Plank Hold Min 3) 45 Seconds Hollow Hold __________ Fitness Every Minute on the Minute x 15 Minutes: Min 1) 45 Seconds Single Leg Squats Min 2) 45 Seconds Wall Walks Min 3) …

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Round Up

10.29.19 Health/Fitness Every Minute on the Minute x 24 Minutes Min 1 & 2) 12 Burpees + Max Dumbbell/Kettlebell Cleans *Heavy Min 3 & 4) 12 Box Jumps or Step-Ups + Max Weighted Sit-ups Min 5 & 6) Heavy Holds for Max Distance (Farmer Carries and Front Rack Carry) 70/53lbs *For the holds alternate between …

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Relentless

10.28.19 Health On a 12 Minute Running Clock Establish a 10RM Squat variation of your choice (Front or Backsquat) __________ Fitness On a 12 Minute Running Clock Establish a 10RM Overhead Squat *Max 2 Attempts at 10RM Health For Time: 200m Run 15 Double Dumbbell Snatch *Light Weight 15 Dumbbell Front Squat 15 Dumbbell Strict …

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22 FEB THE OPEN IS HERE!

The week of the open is here! Hope you all are excited!! See you all today  2/23/15 Strength 10-10-10-10-10 of Back Rack Walking Lunges *AHAP -then- Tabata Interval 20sec. KBS 32kg/24kg 10sec. rest repeat..

23 FEB TUESDAY

2/24/15 Oly Skill EMOM 10min.. 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch -then- Metcon For Time.. *20min Time Cap 21 Power Snatches 95/65 50 Double Unders 16 Power Snatches 50 Double Unders 11 Power Snatches 50 Double Unders 6 Power Snatches 50 Double Unders 1 Power Snatch