WOD

“Zone Out”
20 Minute AMRAP:
Max Meters
Every 4:00 starting at 0:00 complete 30 Sit-ups

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.

The volunteer meeting will be this Friday night at 6 pm.

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

“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.

Every 4:00 for 3 Sets:
2 Reps of 1 ¼ Front Squats (:2 down) + Max Back Squats (:2 down)

“Trendy”
3 Sets:
18/15 Calorie Row
12 Dual KB Front Rack Walking Lunges (53s/36s)
50 Double Unders
4 Kettlebell Deadlift/Carry Complex (53s/36s)
Complex = 5 Dual Kettlebell Deadlift + 10m Kettlebell Farmer Carry
Rest 2-Minutes

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. 

The volunteer meeting will be this Friday night at 6 pm.

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

“Finish Him”
20 Minute AMRAP:
400 Meter Run
5 Deadlifts (275/205) (225/155) (185/135)
10 V-Ups
20 Wall Balls (20/14)

Recipe of the Week:

3 Sets:
6-8 Strict Pull Ups (:2 down)
12-15 Zottman Curls (:2 down)
8-12 Yoga Push Ups (:2 down)
Rest 90 Seconds
-then-

3 Sets:
8-12 Deficit Push Ups (:2 down)
10-12 Dumbbell Skull Crushers (:2 down)
12-20 Alt Dumbbell Plank Rows (6-10/side) (:2 down)
Rest 90 Seconds

Meme of the Week:

“More Slowly”
2 Rounds:
5 Minutes – Row for Meters
5 Minutes – Run for Meters

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is on Saturday at 10:30am. All experience levels are welcome!

Every 4:00 for 3 Sets:
3 Pause Front Squats (:2 down) + Max Back Squats (:2 down)

“Schematics”
3 Sets:
24/20 Calorie Row
10 Kettlebell Front Rack Walking Lunges (53s/36s)
200 Meter Run
10 Alternating Single Arm Devils Press (50/35)

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is on Saturday at 10:30am. All experience levels are welcome!

“Five O’clock Somewhere”
5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
15 Pull-ups
5 Minute Rest

5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
10 Chest to Bar Pull-ups
5 Minute Rest

5 Minute AMRAP:
50 Double Unders
15 Dumbbell Push Press (50s/35s)
5 Bar Muscle-ups

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is on Saturday at 10:30am. All experience levels are welcome!