July 2013

Partner WOD for time Sled Push (190/135) parking lot up and back 75 Ground to overheads (45/25 plate) 75 Box jumps 75 Double unders 75 burpees 1000M row You will team up with a partner and complete everything in order by breaking up the reps any way the teams desire. Will explain the rules of […]

15 minutes AMRAP 2 rope climbs 5 back squats (185/135) 10 hand release push ups Mobility

Join us Wednesday July 24 th at 6:30 pm for wod and gymnastic practice at the Goffstown YMCA Allard center. A gymnastic coach will be present . Sign up and more details at the gym!!

4 rounds for time 400m run 5 muscle ups 10 push press 115/85 15 knees to elbow

Strength Deadlifts 5-5-3-3-3-1-1 start roughly at 75% and work up to your heaviest 1. Mobility smash those hamstrings!

CFNE’s Open test courtesy of Ben Bergeron 20 minute amrap 50 wallball 20/14 50 double unders 40 box jumps 24/20 40 ttb 30 burpees 30 c2b 20 power cleans 145/100 20 jerks ” ” 10 snatches ” ” 10 muscle ups The reason I love this WOD is because it is a perfect Fitness Games

For Time 1000M Row 800M Run 30 Box Jumps 20 Pull UpS 800M Run 30 Box Jump 20 Pull UPS

“Elizabeth” 21-15-9 Squat Cleans(135/95) Ring Dips Mobility fix my hammys!(click here)

Max Wunderle of Fitness Endurance talks hydration (click here) So Max makes a couple of really great statements in this clip: Half your BW (pounds) in ounces of water. I LIKE this equation. Why? It works, it’s EASY, and it’s not overboard. So, for me, 170lbs BW * 0.5 = 85 ounces. Is that a