Wednesday 3-19-25
EMOM 12:
Min. 1 | 2 rope climbs
Min. 2 | :30 row or run
Tuesday 3-18-25
5 rounds for time of:
15/18-cal row
12 deadlifts 155/105
9 hang power cleans
Monday 3-17-25
3 rounds for reps of:
1:00 double-unders
1:00 push presses 75/55
1:00 air squats
– No rest between movements
Sunday 3-16-25
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row
Time cap: 20 minutes
Saturday 3-15-25
** 10:00am class today, Sunday, two classes, 1-2, and 2-3
For time:
5 wall walks
50-cal. row
5 wall walks
25 deadlifts 225/155
5 wall walks
25 cleans 135/85
5 wall walks
25 snatches 95/65
5 wall walks
50-cal. row
Time cap: 20 minutes
Friday 3-14-25
** No 6:30pm class
regular class time on Saturday 10:00-11:00
Sunday 2 hours 1-2 and 2-3
the open wod will be programmed for both Saturday and Sunday
AMRAP 15:
3 wall-ball shots 20/14
3 ring muscle-ups
– Continue to add 3 reps to the wall-ball shots until time expires.
Thursday 3-13-25
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.
Wednesday 3-12-25
** schedule for last week of the open…
Friday 3-14 no 6:30pm class
Saturday normal 10:00am class
Sunday 2 hours 1:00-2:00pm and 2:00-3:00pm
the open wod will programmed for Saturday and Sunday.
3 rounds for time:
30 Russian KB swings 53/35
15 handstand push-ups
Tuesday 3-11-25
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats 185/125
25 double-unders
Monday 3-10-25
On a 16:00 clock:
0:00-10:00:
Min 1: row
Min 2: rest
10:00-16:00:
Build to a heavy 3-rep
shoulder to overhead