“Nasty Girls”

Complete three rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power clean at 135 / 95 lbs

Post time to comments.

Congratulations to RJ on his first Muscle-up!!

Skill practice:

Kettlebell fundamentals

Metabolic WOD:

For time:
50 Toes to bar
1,200 Meter run
50 Bar facing burpees

Post time to comments.

Doug

Rest Day

Gym closed.

Class running backward

Strength WOD:

Power clean 3-3-3-3-3 reps

Post loads to comments.

Metabolic WOD:

Complete five rounds for time of:
200 Meter run
15 Wall-balls at 20 / 14 lbs
5 Bar muscle-ups / chest to bar pull-ups

OR

Complete three rounds for time of:
400 Meter run
40 Double-unders
20 Hang squat clean at 95 / 65 lbs

Post choice of WOD and time to comments.

Complete five rounds for time of:
15 Deadlift at 135 / 95 lbs
10 Ring dips
200 Meter sprint

Post time to comments.

Congratulations to Stephanie, Courtney, Shea, Megan and Sadie on their first rope climbs!!!

Make up day

Choose a WOD you may have recently missed.

Post score to comments.

Jeremy

Tier 2 Rest Day

For time:
5 Rope climb ascents at 15′
25 Kettlebell swing at 55 / 35 lbs
50 Meter walking lunges
100 Squats
50 Meter bear crawl
25 Kettlebell swing at 55 / 35 lbs
5 Rope climb ascents at 15′

Post time to comments.

Congratulations to Dane on getting his first Muscle-up on his first try!!

Complete two rounds for time of:
10 Muscle-ups
10 Wall-climbs
20 Box jump, 30″ / 24″ box
20 Burpees
30 Sit-ups
30 Push-ups
40 Pistols (alternating)
40 Double-unders

Post time to comments.

Cory, Melissa and Chris doing overhead carry

Complete as many rounds as possible in 20 min of:

5 Power cleans at 135 / 95 lbs
5 Jerk at 135 / 95 lbs
5 Front squat at 135 / 95 lbs
Row 300 meters / 15 Toes to bar (alternating)

At the end of the first round row 300 meters, at the end of the second round do toes to bar. Continue alternating until the 20 min is up.

Post rounds to comments.

Congratulations to Stephanie on getting her handstand push-ups!!

Rest Day

Gym closed.