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0 thoughts on “120718 Day 3”

  118. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  119. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  120. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  121. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  122. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  123. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  124. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  125. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  126. Kate

    Pat love that WOD!! You know the crush I have on peanut butter.
    Can’t belive I was there in the morning and missed the goat yell.
    Shan get off that band wagon quickly!!!

  145. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  146. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  147. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  148. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  149. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  150. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  151. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  152. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  153. coach emeritus

    Looks like 0% chance of rain, sunny and 86 on Sunday in PA.
    Attention Metalers & Fans!
    Off the top of my head, be sure to prepare accordingly with the following:
    ->food, snacks, water… enough to get you through the day (cooler w/ice)
    ->lawn chairs & a beach blanket
    ->a pop-up canopy (if you have one)
    ->sunscreen
    ->towels
    ->and whatever else you think you would need to get yourself through 3 WODs (hopefully 4!)

  235. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  236. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  237. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  238. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  239. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  240. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  241. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  242. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  243. Justin

    INDIVIDUAL COMPETITION
    WOD 1
    10 MIN AMRAP:
    -12 Deadlifts – 155/115
    -9 Hang Power Cleans – 155/115
    -6 Shoulder to O/H – 155/115
    WOD 2
    3-2-1 MINUTE AMRAP:
    -3 Minutes Front Squat – 185/135
    -1 Minute Rest
    -2 Minutes Sit Ups
    -30 Seconds Rest
    -1 Minute of Burpees
    WOD 3
    Complete 2 rounds of following movements. 45 seconds at each, with 15 seconds to get to the next.
    -Row for calories
    -Turkish Getups – 2/1 Pood
    -Box Jumps – 30”/24”
    -SDHP – 2/1 Pood
    -Big Tire Flip

  244. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  245. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  246. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  247. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  248. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  249. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  250. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  251. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  252. coach emeritus

    2 pood turkish get-up ain’t no joke!
    surprised to see it that heavy in an open competition.
    that’s gonna be rough on the shoulders after WOD #1!

  307. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  308. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  309. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  310. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  311. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  312. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  313. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  314. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  315. coach emeritus

    Hey folks…
    out of respect for the athletes who are not competing this weekend, please refrain from “practicing” this stuff during the training hours.
    Space and equipment is limited as it is, so please be sure to be respectful towards all of the RedShed Athletes.
    Thanks!!

  316. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  317. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  318. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  319. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  320. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  321. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  322. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  323. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  324. Justin

    TEAM COMPETITION:
    WOD 1
    10 MIN AMRAP:
    -50 yard Burpee Team Relay
    -50 Hang Power Cleans between the men 155#
    -50 Hang Power Cleans between the women 115#
    WOD 2
    10 MIN AMRAP:
    -50 yard Partner Carry
    -100 Front Squats – 155/115
    -50 yard Partner Carry
    -100 Box Jumps – 30″/24″
    WOD 3
    10 MIN AMRAP
    -25 Sit Ups
    -20 SDHP – 2/1 Pood
    -15 Burpees
    -10 Stationary Row for Calories

  370. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  371. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  372. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  373. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  374. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  375. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  376. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  377. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  378. coach emeritus

    gots the makings of a fun day!
    love the front squat WOD… partner carry could get dicey after those squats… and that box is gonna look like it’s 48″ high too!!
    Olive it!!

  397. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  398. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  399. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  400. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  401. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  402. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  403. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  404. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  405. Justin

    Workout #1:
    Each team will begin with a 4 person burpee relay 25 yards down to a cone and then back. Once all team members have passed the finishing cone, the 50 Hang Power Cleans can begin. There will be a bar for the men to share and a bar for the women to share. Each pair have to compete 50 reps before beginning another round. Reps can be split up as desired between the pairs.
    Scoring: The score is the total number of Hang Power Cleans completed by both pairs during the 10 minutes
    Burpee Relay
    Each team member steps over each other and then drops to the ground but not beyond each others reach. Teams can advance as soon as the last in the line is stepped over.
    Hang Power Cleans
    After picking the bar off the ground, the bar must pause before performing the first rep. The bar can be lowered as much as necessary as long as it is kept off the ground until the reps are completed or a rest is needed. At the top of the movement, the bar must finish at the shoulders with hips and knees fully extended, the feet under the shoulders and the elbows must pass through the frontal plane of the bar before being lowered for another rep.
    Workout #2:
    Teams begin with a 50 yard partner carry with men carrying men and women carrying women. Once both pairs have returned, the team has to complete 100 Front Squats. The men will share a bar and the women will share a bar. Only 1 team member can be accumulating reps at a time while alternating between the men’s bar and the women’s bar. Also, at the onset of the Front Squats, 2 bumper plates must be held overhead at all times (45lb for men and 25lb for women). The men’s plate and women’s plate can be passed between partners as desired.
    Once done with Front Squats, another 50 yard partner carry is done with switching who was carried the first time. When both pairs have returned, then 100 Box Jumps must be completed in the same manner as the Front Squats, including the overhead plate hold.
    Scoring: Your score will be the total number of Front Squats and Box Jumps completed by the team
    Partner Carry
    Any method can be utilized to carry teammates as long as no part of their body touches the ground. No forward progress can be made if teammates need to stop and rest or re-adjust.
    Front Squats
    In the front squat, the barbell must be held in the front rack position. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean will count as a repetition as long as all the above requirements are met.
    Box Jumps
    This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
    Workout #3:
    Each team member will begin at a station with the team captain starting at station 1 (sit-ups). At go, each person completes the required reps and then rotates to the next station on the list. However, no teammate can advance until all are done with the required reps at each station.
    Scoring: Your score is the total reps completed by the team captain during the 10 minutes
    Sit-Ups
    With the soles of the feet together and knees apart, lie back until the shoulder blades are on the ground. Complete the move by sitting up until the low back is perpendicular to the ground.
    Sumo DeadLift HighPull
    Grasp the kettlebell from the ground while between the feet and raise it up to the chin. Hands must touch the chin while knees, hips an torso are fully extended. Touch the ground between each rep.
    Burpee
    Begin by standing tall with hips, knees fully extended. Drop to down any way desired until the chest and hips are simultaneously flat on the ground. Return to the standing position and then hop onto a 45lb plate. The movement is complete after hopping back off the plate. No part of the head or chest can contact the plate on the way down to or back up from the ground.
    Stationary Rowing
    While using any grip or drag setting desired, row to accumulate calories.

  424. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  425. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  426. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  427. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  428. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  429. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  430. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  431. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  432. marc

    pretty stoked.
    while I’m sure we’re all going to be competitive, I’m really looking forward to shedpresenting and spending the day with you all.
    I’ve got a popup we’ll be bringing. I think there are a few among us. Hopefully well have enough shade to cover us all.

  451. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  452. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  453. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  454. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  455. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  456. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  457. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  458. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  459. Justin

    Where is CFE tomorrow again? I didn’t write it down. And what is the workout and what time? I can’t wod friday or saturday and I’m thinking 3 rest days in a row going into TYM is too much time off.

  460. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  461. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  462. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  463. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  464. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  465. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  466. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  467. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

  468. coach emeritus

    W-3+12
    DP-6+12
    Rich-5
    Kieran-5
    Kate-7+3
    Brielle-6+21
    MVR-6+20
    Randy-5+15
    Marc-5+9
    CKL-4+13
    Steven(bear)-4+4
    Melanie-5
    Lily-3+20
    Steve-6+5
    Kat-4+22
    McCoy-3+14
    Scott-5+36
    Pat-6+10
    Doug-4+2
    Janice-3+20
    Mod:
    Pete-5+1
    Griff-6
    BrianE-6+14
    Billy-3+48
    Justin-4+13
    John-4+13
    Ed-3+9

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