WOD

LeeAnn

“Clean Sweep”
3 Rounds:
800 Meter run
20 Power cleans (135/95)(165/110)(185/125)
8 Bar muscle-ups
Increase weight each round

Box Brief:
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.

Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

Emily

Nadine

Overhead Squat
Build to a heavy set of 5

3 Sets: not for time
30 Sit-ups
30 Flutter kicks (4 count)
30 Second side plank right
30 Second side plank left

Box Brief:
Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.

Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

Tianna

Brett & Jisela

“Bad Trip”
5 Rounds:
1 Minute Row for calories
1 Minute Bike for calories
1 Minute Double unders
1 Minute Rest

Box Brief:
Apollo Games is on Saturday!!!! Remind your classes each day to come and support everyone competing. It will be a ton of fun with many athletes and vendors from all around the valley.

Our last class on Friday night will be at 3:30pm so we can set up for the Apollo Games. All other classes will run on schedule.

Jake

…

“Vegas Strong”
For Time: teams of 2
Buy In – 91 Power snatch (75/55)
10 Rounds:
200 Meter team run
1 Rope climb
17 Thrusters (75/55)
Cash Out – 58 Synchronized burpees

Box Brief:
On October 1, 2017 a terrorist opened fire, from the Mandalay Bay, on civilians attending the Route 91 Festival here in Las Vegas, NV. This workout is in honor of those attending the concert, all the first responders and other heroes that saved so many lives, and the way our whole city banded together in support that night.

Vegas Strong

Brandi & Paytyn

“Daniel”
For Time:
50 Pull-ups
400 Meter run
21 Thrusters (95/65)
800 Meter run
21 Thrusters
400 Meter run
50 Pull-ups

Box Brief:
Have a great weekend!

Jaffee

Stephanie M

“Coin Flip”
20 Minute AMRAP: teams of 2
100 Meter run
10 Burpees / Burpee box jump overs (24/20)
20 Walking lunges
With one athlete working at a time, partners will switch after a full round has been completed.
Once returning from the run, athletes will flip a coin to determine their fate.  If it lands on heads, they do burpees for that round.  If it lanes on tails, they must complete burpee box jump overs.

Box Brief:
Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

…

Chad P

Deadlift
Build to heavy set of 5

“Spineless”
For Time:
25 Deadlifts (185/135)
30 Sit-ups
20 Deadlifts
30 Sit-ups
15 Deadlifts
30 Sit-ups
10 Deadlifts
30 Sit-ups

Box Brief:
Bring A Friend Day is this Thursday!!!

Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Grimes

…

“Last Legs”
Teams of 3
5 Minutes front squats (115/80)(135/95) Max(155/105)
5 Minutes row for calories
5 Minutes rest
5 Minutes back squats (155/105) (185/135) (225/155)
5 Minutes bike for calories

Box Brief:
Bring A Friend Day is this Thursday!!!

Save the Date! On Saturday, October 20th we will be heading to the park at 10am for some kick ball and a BBQ. The park location is TBD. All classes will be cancelled, so come out, bring the family and lets enjoy some amazing weather.

Jason M