Monday – 10/3/22“Might Get Loud”Freedom (RX’d)100 Double Unders40 Wall Balls (20/14)100 Double Unders30 Wall Balls (20/14)100 Double Unders20 Wall Balls (20/14)Time Cap: 15 minutes Tuesday – 10/4/22“What I See”Freedom (RX’d)27-21-15-9Calorie RowDevil’s Press (50s/35s)Time Cap: 18 minutes Wednesday – 10/5/22“Water is Wild”Freedom (RX’d)4 rounds25 Box Step ups (24’’/20’’)20 Toes to Bar15 Front Squats (95/65)Time Cap: 18 …
Monday – 9/26/22“Key Lime Pie”Freedom (RX’d)10:00 Amrap10 Kettlebell Swings (53/35)10 Box Jumps (24″/20″)(KG conv: KB 24/16) Tuesday – 9/27/22“Cherry Pie”Freedom (RX’d)3 sets21-15-9Calorie Row15-12-9Burpee Over Rower-Rest 1:1 between sets-*Females Calories: 16-12-8 Wednesday – 9/28/22“Lemon Meringue Pie”Freedom (RX’d)20 Push-ups15 Squat Cleans (95/65)20 Push-ups30 Pull-upsAt 6:00:15 Handstand Push-ups10 Squat Cleans (135/95)15 Handstand Push-ups20 Chest to Bar Pull-upsAt 12:00:10 …
Monday – 9/19/22“Golden Retriever”Freedom (RX’d)250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches (75/55)250/200m Row25 Power Snatches (75/55)250/200m Row Tuesday – 9/20/22“German Shepherd”3:00 AMRAP100m Run Or 8/6 Calorie Bike20 Double Unders2 Wall Walks-rest 2:00-6:00 AMRAP200m Run Or 16/13 Calorie Bike40 Double Unders4 Wall Walks-rest 2:00-9:00 AMRAP300m Run Or 20/16 Calorie Bike60 Double Unders6 Wall Walks Wednesday …
Monday – 9/12/22“Rainbow Roll”3 Rounds30 Air Squats50ft Walking Lunge30 Push-ups50ft Walking Lunge30 Kettlebell Swings (53/35)(Conv: KG KB 24/16, 50 feet = 15 meters) Tuesday – 9/13/22“California Roll”3 Sets50 Double Unders15 GHD Sit Ups (Or 15 V-Ups)10 Burpee Pull Ups15 GHD Sit Ups (Or 15 V-Ups)50 Double Unders-Rest 1:1 between sets- Wednesday – 9/14/22“Spicy Tuna Roll”14-minute …
Monday – 9/5/22“Wyk“5 Rounds for Time5 Front Squats (225/155 lb)5 Rope Climbs (15 ft)400 meter Run (45/35 lb plate) Tuesday – 9/6/22“Rinse N’ Repeat”Freedom (RX’d)Every 2 minutes x 6200/175m RowMax rep KB swings (53/35lb)*Row should be doable in a minute or less. Score is total reps across all 6 rounds. Wednesday – 9/7/22“Up and Over”3 …
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 …
