Thursday
Happy Birthday Tommy!!!
AMRAP in 20 minutes of:
10 TGUs, alternating
10 Push-ups
Jul 06
Pull-up galore
Tuesday
Weighted Pull-up 5, 5, 5 reps
Death by Pull-ups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Jul 05
rest day?….don’t think so!
Monday
Holiday WOD
For time:
15 Thrusters, 115lbs
30 Pull-ups
15 Squat Cleans, 115lbs
30 Toes to Bar
15 DB or KB One Arm Push press, 50lbs
30 Box Jumps
15 Deadlifts, Bodyweight
30 Burpees
15 Power Cleans, 115lbs
30 Double Unders
Jul 04
July 4th!
Sunday
Happy Fourth of July!!!
No classes today.
Join us on Monday @ 10am for a holiday workout!
Jul 03
a little of everything
Saturday
For time:
Run 400m
21 KB swings, 1.5 pood
21 Thrusters, 95lbs
21 Pull-ups
Run 400m
15 Push-ups
15 Burpee Box Jumps
15 SDHP, 95lbs
Run 400m
9 Ring Dips
9 HSPU
9 Muscle-ups
Run 400m
Jun 29
row your a** off
Tuesday
Taking a rest after a ton of lunges and burpees!
Row 1000m
Three rounds of:
25 Pull-ups
7 Push-Jerks, 135lbs
Jun 26
it’s not that bad
Saturday
What could the guys be thinking? Post caption to comments!
“Fight Gone Bad”
Three rounds of:
Wall-ball, 20lb, 10 ft target (Reps)
Sumo deadlift high-pull, 75lb (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75lb (Reps)
Row, (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Jun 25
heavy and light
Friday
AMRAP in 3 minutes followed by 2 minute rest of:
3 Power Cleans, 155lbs
6 Push-ups
9 Sit-ups
*Complete 5 Times
Jun 24
Max Reps!
Thursday
Max Reps of Pull-ups
WOD
Max reps in 10 minutes of:
53lb KB Clean & Jerk
*Kettlebell can NOT touch the ground.
Max reps of Squats in 2 minutes.
