5 Rounds For Time (Comp) 6 Ground To Overhead 95/135 10 Over the Bar Burpees (Fitness) 6 Ground To Overhead 65/95 10 Over the Bar Burpees (Bootcamp) 6 Ground To Overhead @ manageable weight 10 Over the Bar Burpees

3 Rounds For Time Teams of 2 Divide work evenly with one athlete working at a time. Run together. (Comp) & (Fitness) 200m Run 40 Walking Lunges 200m Run 50 KB Swings 1/1.5 pd 200m Run 60 Double Unders (Bootcamp) 200m Run 40 Walking Lunges 200m Run 50 KB Russian Swings @ manageable weight 200m [...]

Double "Death By" Part A (Comp) & (Fitness) Handstand Push-ups (Bootcamp) Push-ups Part B (Comp) & (Fitness) Toes-to-Bar (Bootcamp) Leg Raises Each Part is a 10min EMOM ladder. Minute 1, do 1 rep. Minute 2, do 2 reps, etc. Go as far as you can. Your score is your last successful round. For example, if [...]

Teams of 2 For Time (Comp) & (Fitness) 100 Double Unders 90 KB Swings 1/1.5pd 80 Walking Lunges 70 Push-ups 60 Sit-ups 800m Run 60 Sit-ups 70 Push-ups 80 Walking Lunges 90 KB Swings 100 Double Unders (Bootcamp) 100 Double Unders / Single Skips 90 KB Russian Swings @ manageable weight 80 Walking Lunges 70 [...]

For Time (Comp) "Amanda" 9-7-5 Ring Muscle Ups Squat Snatch 95/135 (Fitness) 9-7-5 Chest-to-Bar Pull-ups Squat Snatch 75/110 (can Power Snatch then Overhead Squat) (Bootcamp) 9-7-5 Pull-ups Power Snatch @ manageable weight (can Power Snatch then Overhead Squat)

Have any aches and pains? For those who have been meaning to see Brad "Spock" Neate (RMT) for a massage, we've got two spots left for this Sunday, April 27 at 12:45pm and 2pm at the Yaletown location. Let us know if you're interested, and we'll book you in!

5 Rounds For Time (Comp) 10 DB Power Cleans 35/50 10 Toes-to-Bar 10 Handstand Push-ups 20 Double Unders (Fitness) 10 DB Power Cleans 35/50 10 V-Sits 10 Handstand Push-ups 20 Double Unders (Bootcamp) 10 DB Power Cleans @ manageable weight 10 Sit-ups 10 Push-ups 20 Double Unders / 40 single skips Start at any exercise [...]

Teams of 2 For Time Ladder 1-10 (Comp) KB Swings 1.5/2pd Goblet Squats 1.5/2pd Box Jumps 24/30” (Fitness) KB Swings 1/1.5pd Goblet Squats 1/1.5pd Box Jumps 20/24” (Bootcamp) KB Russian Swings @ manageable weight Goblet Squats @ manageable weight Box Jumps 20” Each partner does all the work, one working at a time, alternating back [...]

5 Rounds For Time (Comp) & (Fitness) 5 Toes-to-Bar 7 Burpees 10 Wallballs 14/20 (Bootcamp) 5 Leg Raises 7 Burpees 10 Wallballs @ manageable weight