Monday – 8/29/22“Karen”For Time:150 Wall-Ball Shots, 20# / 14#Time Cap: 12 Minutes Tuesday – 8/30/22 “Shuttle to Overhead” Freedom (RX’d):From 0:00-2:00 (2 minutes)Run 200mMax shoulder to overhead (185/125) -Rest 1 min- From 3:00-6:00 (3 minutes)Run 400mMax shoulder to overhead (185/125) -Rest 2 mins- From 8:00-12:00 (4 minutes)Run 600mMax shoulder to overhead (185/125) Wednesday – 8/31/22“Cold …
Monday – 8/22/22“Margherita Pizza”Freedom (RX’d)3 Rounds30 Slamball goblet Squats (50/30)90 Double Unders Tuesday – 8/23/22“Hawaiian Pizza”Freedom (RX’d)6 sets (Every 4:00)21/16 Calorie Assault Bike9 Devil Press (50s/35s) Wednesday – 8/24/22“Supreme Pizza”Freedom (RX’d)12 minute AMRAP10 Strict Pull-ups15 GHD’s (Or 15 V-Ups)10 Box Jump Overs (24/20) Thursday – 8/25/22“Pepperoni Pizza”Freedom (RX’d)Teams of 28 sets (each/1:1)500/450m Row Friday – …
Monday – 8/15/22SnatchEMOM x 10 “Top Gun” Freedom (RX’d) 10 rounds 10 Dumbbell Bench (50×2/35×2) 10 Toes to Bar *Time Cap: 14 Minutes Tuesday – 8/16/22“Maverick and Goose”Freedom (RX’d)Every 10:00 ( 3 sets)15/12 Calorie Assault Bike12 Burpee Box Get Overs (30/24)15/12 Calorie Assault Bike9 Burpee Box Get Overs (30/24)15/12 Calorie Assault Bike6 Burpee Box Get …
Monday – 8/8/22“Daniel”50 Pull-Ups400m Run21 Thrusters (95/65)800m Run21 Thrusters400m Run 50 Pull-UpsTime Cap: 20 minutes Tuesday – 8/9/22“Oh, the places you’ll go”5 Rounds for Time:30/24 Cal Row20 GHD’s (or v-ups)10 burpee over rowerrest 3:00 between sets Wednesday – 8/10/22“Green Eggs and Ham”Teams of 25 sets: (each/1:1)12/10 Calorie Assault Bike (Or 10/8 Calorie Echo Bike)6 Power …
Monday – 8/1/22 “Madison, Wisconsin” Freedom (RX’d) 5 sets (Every 3:30)200m Run12 Clean and Jerks (135/95)** Touch and Go ** Tuesday – 8/2/22 “President James Madison” Freedom (RX’d)2 Rounds50/40 Calorie Assault (Or 40/32 Calorie Echo)40 Wall Balls (20/14)30 GHD’s (Or 30 V-Ups)20 Chest to Bars Wednesday – 8/3/22 “Bucky the Badger” Freedom (RX’d)7 rounds7 Push …
