NEWS

  • HALLOWEEN THROWDOWN:
    • SAT 10/29: The throw down is from 8:30a-10a, and the social is immediately following at 10a
    • There will be no classes Saturday morning

WOD

“Lavender Haze”

METCON

0-2:00
8 DB Front Squats
2 Burpee Box Jump Overs, 20″
2:00-4:00
8 DB Front Squats
4 Burpee Box Jump Overs
*add 2 burpee box jump overs every two minutes

Weight: 50/35

MASTERS

0-2:00
8 DB Front Squats
2 Burpee Box Step Overs, 20″
2:00-4:00
8 DB Front Squats
4 Burpee Box Step Overs
*add 2 burpee box step overs every two minutes

Weight: 35/20

MOVE

0-2:00
5 DB Front Squats
2 In+Out Box Step Overs, 20″
2:00-4:00
5 DB Front Squats
4 In+Out Box Step Overs
*add 2 in+out box step overs every two minutes

Weight: 25/15

WOD GUIDANCE & GOALS
At “3,2,1 GO” you’ll perform eight db front squats then two burpee box jump overs. In the remaining time, you get to rest! From the beginning do not go out guns blazing, by the round of 10 burpee box jump overs, you should still feel in control of your breathing. The goal is to get to 20 burpee box jump overs. If you cannot complete the designated reps within the two minute time frame, take a round off then start over at 2 reps. Record highest number of burpee box jump overs.

Courtesy of SP

Post Reps to Comments.

HOME WOD

0-2:00
10 Squats
2 Burpee Box Jump Overs, 20″
2:00-4:00
10  Squats
4 Burpee Box Jump Overs
*add 2 burpee box jump overs every two minutes

OLYMPIC LIFTING

1 Power clean + 1 hang clean + 1 jerk
4 x at 70%

3 Cleans Pulls
3 at 90%

3 Snatch Push Press + 1 OH Squat
3 at 70%

Front Squat
3×3 at 70%