Friday 10/30

Wod - 

In front of a 12 min clock

1 min - box jumps 24/20 

1 min - deadlift 225/155 

2 min - box jump

2 min- deadlift

3 min - box jump

3 min - deadlift

*score = total reps

NBCF competitors

275/185

30/24

Thursday 10/29

"Bring a Friend Day"

AMRAP 16

Partner Up

400m run (200 each)

50 KBS 53/35

400m run (200 each)

50 KB walking lunges

400m run (200 each)

50 HR push ups

All classes today are free to try

Wednesday 10/28

Wod

18-15-12-9-6-3

OHS 95/65 

T2B

NBCF competitors 

115/75

Tuesday 10/27

“The Ghost” courtesy of Ben Bergeron 
6 Rounds for max reps of:
1 minute Row for Calories
1 minute of Burpees
1 minute of Double Unders
1 minute Rest
Record scores for all 6 rounds

Monday 10/26

Wod

15-12-9

Snatch 115/75

C2B pull ups

NBCF competitors

135/95

Friday 10/22

Wod

5 rounds 

In 90 sec complete

20/15 cal row

Max clean and jerks 115/75

Score is total clean and jerks

Rest 2 - 3 min between rounds

Thursday 10/21

AMRAP 20

200m run with medball 20/14

10 pull ups 

20 sit ups