” Team Nukes” Teams of 2 complete 8 min to complete : 1 mile run ( switch every 400m) In the remaining time complete an AMRAP of burpees to a plate. One athlete works at a time. at the 8 min mark: 10 min to complete 1 mile run switching every 400m, in the remaining […]
Huge congrats to the Murray family for welcoming Savannah Rachael born 4:13pm 7 lbs 5 oz! Congratulations! ” KING KONG” 3 rounds for time 1 Deadlift 455/325 2 muscle ups 3 squat cleans 250/185 4 HSPU 7×8 C2Bpullups :45 second rest between sets 60 alt pistols for time
Huge congrats to the Murray family for welcoming Savannah Rachael born 4:13pm 7 lbs 5 oz! Congratulations! ” KING KONG” 3 rounds for time 1 Deadlift 455/325 2 muscle ups 3 squat cleans 250/185 4 HSPU
Recovery day. 60 min of stretching and mobility Come on in and pick a coaches brain about how to mobilize!
Whats it going to be?? Is the Wod posted yet? Whens the Wod going to be posted? Come on in and find out! One of our lovely coaches will explain the Wod when you arrive! See you tomorrow
5RFT 400m run 50 double unders 5×7 Bench press THEN 1 power snatch to 2 snatch balances to 3 full snatches working up to your heaviest set of the complex
5RFT 400m run 50 double unders 5×7 Bench press Go blueberry picking? Heres a great Paleo recipe for Blueberry cobbler Carla style! Enjoy Posted by Carla Bolduc on Saturday, July 27, 2013 Blueberry cobbler ( paleo) 4 cups fresh blueberries 1 1/2 cup Almond meal 4 tsp cinnamon 1/4 c coconut oil 1/2 cup chopped pecans
21-15-9 Power cleans 135/95 burpee box overs hand release push ups EMOM x10 8 unbroken TTB 3 sets 3-5 strict dips 3 sets 3-5 HSPU
21-15-9 Power cleans 135/95 burpee box overs hand release push ups EMOM x10 8 unbroken TTB
1. Back Squat 5-5-3-3-3-1-1 2. Josh For time 21 Overhead squats 95/65 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups 3. Work up to heaviest complex of power clean to hang squat clean to full squat clean
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