Monday 7/7/14
1. Work up to 3RM clean 2. 3 RFT 400M run 10 Muscle ups 25 wallball 20/14
WOD
Saturday 7/5 2014
TAKE HOME WOD ” Burpee’s , bathingsuits, and beer” 20:14 min AMRAP 75 burpees 75 stationary lunges ( alternating) Complete as many Reps as possible in 20:14! POST A PATRIOTIC PICTURE OF YOU AND YOUR SCORE! The most creative patriotic posting will get a prize! Let’s have fun, get creative and show us what you’ve
Friday 7/04/2014
Happy 4th of July Class at 9am and 10am! Let’s make this huge. LumberJack 20 20 Deadlifts (275lbs) Run 400m 20 KB swings (70/53) Run 400m 20 Overhead Squats (115lbs/75lbs) Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m 20 Box jumps (24/20″) Run 400m 20 DB Squat Cleans (95/65) Run
Wednesday July 2nd 2014
For time 200m run 25 sit ups 400m run 25 sit ups 600m run 25 sit ups 800m run 25 sit ups 1,000m run 25 sit ups
Wednesday July 2nd 2014 Read More »
Saturday 6/28/2014
Partner 50’s WOD One partner works at a time 21 min amrap 50 cal row 50 box jump overs 50 deadlifts 185/125 50 wall balls 20/14 50 ring dips 50 wall balls 50 deadlifts 50 box jump overs 50 cal row
Saturday 6/28/2014 Read More »
Friday 6/27/14
13.1 OPEN WOD 17 min AMRAP 40 bar over burpees 30 snatches 75/45 30 bar over burpees 30 snatches 135/75 20 bar over burpees 30 snatches 165/100 10 burpees 30 snatches 210/120
