(910) 579-9348

October 20, 2018

Don’t forget to show up and support our B4B Event Tuesday Night 10/23. Starts at 5pm. We will run heats through the evening!

On the 2:00 x 7 Sets:
72 Single Unders or 36 Double Unders
9 Toes to Bar or Lying Leg Raises
3 Box Jumps

Rest 2 Minutes

On the 2:00 x 7 Sets:
10 Burpees
10 Wallballs

On the 2:00 x 7 Sets:
72 Single Unders or 36 Double Unders
9 Toes to Bar or Lying Leg Raises
3 Box Jumps

Rest 2 Minutes

On the 2:00 x 7 Sets:
10 Burpees
10 Wallballs

On the 2:00 x 7 Sets:
72 Single Unders or 36 Double Unders
9 Toes to Bar or Lying Leg Raises
3 Box Jumps

Rest 2 Minutes

On the 2:00 x 7 Sets:
10 Burpees
10 Wallballs


October 19, 2018

“Teams of 3
For Time (30 Minute Cap):
400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks
400 Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks “

“Teams of 3
For Time (30 Minute Cap):
400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (95/65)”

“Teams of 3
For Time (30 Minute Cap):
400 Meter Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Run
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)”


October 18, 2018

““Down & Dirty”
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Directly Into…
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups”

““Down & Dirty”
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Directly Into…
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups”

““Down & Dirty”
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Directly Into…
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups”



October 16, 2018

“Front Squat
3 Sets of 5
“Annie’s on the Run”
For Time:
200 Single Unders, 50 Sit-ups, 200 Meter Run
160 Single Unders, 40 Sit-ups, 200 Meter Run
120 Single Unders, 30 Sit-ups, 200 Meter Run
80 Single Unders, 20 Sit-ups, 200 Meter Run
40 Single Unders, 10 Sit-ups, 200 Meter Run”

“Front Squat
3 Sets of 5
“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run”

“Front Squat
3 Sets of 5
“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run”


October 15, 2018

““Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (14/10)
12 Dumbbell Snatches
9 Toes to Bar or Lying Leg Raises”

““Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (14/10)
12 Dumbbell Snatches (35/25)
9 Toes to Bar”

““Eighteen Wheeler”
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Dumbbell Snatches (50/35)
9 Toes to Bar”