Friends, family, coworkers are invited to any class on the schedule today!
AMRAP in 6 min
10 Box Step Ups
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
Sometimes, we ask our women to perform 10′ wall balls. It’s above the generally accepted standard. But I’m proud that we have members willing to push themselves outside of their comfort zone. When we make them do 10′, the next time at 9′ is that much easier. Great job ladies!
The girl in that picture looks really strong and young and smart. 🙂
Young…LOL
AMRAP in 6 min
10 Box Step Ups
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
215 reps. 25# dB for renegade rows
AMRAP in 6 min
10 Box Step Ups
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
TOTAL: 142 reps
AMRAP in 6 min
10 Box Step Ups
10 Burpees
*4 rounds+2 burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm) 25# DB
10 Situps
*4 rounds+2 RR
174 reps.
AMRAP in 6 min
10 Box Step Ups 20″
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm) 20#
10 Situps
TOTAL: 170 reps
Renegade Rows
25-30-35-40#
AMRAP in 6 min
10 Box Step Ups (small box due to calf injury)
10 Burpees
6 Rounds even
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm) 25# DB
10 Situps
5 Rounds + 9 situps
Total: 239
Thanks Blake!
AMRAP in 6 min
10 Box Step Ups 20″
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
200 reps. 25# dB
Renegade Rows
25-30-35-40#
AMRAP in 6 min
10 Box Step Ups (20 inch)
10 Burpees
5 Rounds + 1 step up
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm) 25# DB
10 Situps
5 Rounds + 2 renegade rows
Total: 203 reps
Renegade Rows
10/15/20/20/20#
Amrap 6mins
10 box stepups
10 burpees
Total (77reps/3 rds&7burpees)
3 min rest
Amrap 6mins
10 renegade rows (2count)
10 situps (abmat)
Total (103reps/5rds &3rr)
Total reps: 180
Friends, family, coworkers are invited to any class on the schedule today!
AMRAP in 6 min
10 Box Step Ups
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
146 reps
AMRAP in 6 min
10 Box Step Ups
10 Burpees
3 rounds
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm) 15# DB
10 Situps
3 rounds 15 reps
135 reps
AMRAP in 6 min
10 Box Step Ups 20″box
10 Burpees
*4 rounds+1 burpee
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm) 35# DB
10 Situps
*4 rounds+8 RR
179 reps
Renegade Rows
15-20-25#
AMRAP in 6 min
10 Box Step Ups
10 Burpees
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
WOD; total 159 reps with 20# DB
Wasn’t feeling much energy but glad I got there!
Thanks Cara!
I feel very fortunate to have had the chance to be at the gym tonight, working out with both my kids. Hayden did amazing. Showed me up post wod with 6 strict pull ups to my one …..
Wod- 5 rounds+3 burpee
5 rounds+ rows(35#)= 218
Hayden-5 rounds+2 burpees
5 rounds (30#)=212
AMRAP in 6 min
10 Box Step Ups
10 Burpees
132 reps
Rest 3 min
AMRAP in 6 min
10 Renegade Rows (per arm)
10 Situps
97 reps
Totals = 229 reps. 35# dB for renegade rows
Renegade Rows
15/20/25/30
AMRAP 6 mins
10 box step-ups
10 burpees
3 rounds + 9 burppes = 79 reps
AMRAP 6 mins
10 renegade rows (25#)
10 situps
4 rounds + 4 situps = 94 reps
173 reps