Thursday 18th April 2016
Kelly (Time) – 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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Friday 12th August 2016
– The Squat Clean Complex Clean Pull (1 Rep Max) Hang Clean (1 Rep Max) Clean (1 Rep Max) Perform 7 rounds for max load [20min] – 1 Round consists of 1 Clean Pull 1 Hang Clean 1 Clean in succession. – your score is the heaviest completed set. Metcon (Weight) Accumulate Max Reps Acending weight ladder Odd…
Thursday 11th August 2016
Metcon (Weight) 7 Rounds for Max Weight – 2 Strict press 3 Push Press Score is your heaviest completed set. Metcon (Time) 12min Cut Off – 21 Toes 2 Bar 21 Handstand Push Up 90 Double unders 15 Toes 2 Bar 15 Handstand Push Up 60 Double Unders 9 Toes 2 Bar 9 HSPU 30…
Monday 1st August 2016
Front Squat (5, 5, 5, 3, 3, 3, 3) *200m sprint between each set, rest as needed between sets. – Metcon (AMRAP – Reps) AMRAP – 10 mins 1 for 1 round with a partner 10 DB Squat Cleans 20kg/15kg 10 Toes 2 bar total reps between you and your partner is both of your…
Thursday 28th July 2016
– Sprint Snatch (Time) In 20 minutes Complete – As fast as possible – 42 Calorie Air dyne 24 Toes 2 Bar 18 power Snatch 12 OH Squats 100m Sprint * Record your time at the end of the run, Then with the remaining time, find your 1RM squat snatch. Your weight is convered into…
Thursday 21st July 2016
– Overhead Squat (Warm up to – 5, 5, 5, 5, 5, 5) try to warm up to a heavy enough weight that you hold the 6 sets of 5reps – Overhead Helen (Time) 3 Rounds: – Run 400m 21 OH Squats 45kg/30kg 12 Pull Ups Amanda (Time) 9-7-5 Muscle-ups Snatch, 135#/95# –
Thursday 14 July 2016
The Seven (Time) – 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The Seven click here –…
WOD – April 21st 2015
[Part A] Front Squat 1-1-1-1-1 Front Squat [Part B] Metcon For Time: Row 1000m Run 200m Row 800m Run 400m Row 600m Run 600m Row 400m Run 800m Row 200m Run 1000m