Fight Gone Bad Three rounds of: Wall-ball, 20/14 pound ball, Sumo deadlift high-pull, 75/55 pounds Box Jump, 20″ box Push-press, 75/55 pounds Row (Calories) 3, 5 minute rounds with one minute at each exercise. You will get a one minute rest between rounds. score total reps
6×5 @70% front squatME last set for time50 kbs 53/3540 burpees30 pull-ups20 hspu10 (each leg) front rack reverse lunges 155/105
WOD Friday 4/11/14 Read More »
“Big clean complex” 1 high hang sq clean, 1 hang sq clean, 1 floor sq clean, push press, 1 high hang sq clean, 1 hang sq clean, 1 floor squat clean, push jerk, 1 high hang sq clean, 1 hang sq clean, 1 floor sq clean, split jerk That’s 1 set not dropping the bar
WOD Thursday 4/10/14 Read More »
10x EMOM Odd 6-10 pistols alternating Even 40 du’s 3 RFT Run 800M 10 power snatch 95/65 15 ring dips
WOD Wednesday 4/9/14 Read More »
“Jerry” 1 mile run 2000m row 1 mile run for time
Wednesday 08/28/2013 Read More »
21-15-9 Box jumps 24/20 power snatch 75/55 C2B pull ups
Tuesday 08/27/2013 Read More »
Front Squats 5×1 95%-100% of 1RM across then 3 rounds 15 overhead squats 95/65 75 double unders scale for Du’s will be attempts.
Team WOD “Christine relay” 3 Rft 500M row 12 Bodyweight deadlifts 21 box jumps 20′ partner a. will begin, partner b. will start when partner a. has finished all 500m. Partners can not pass the other in front of them.
Saturday 08/24/2013 Read More »
Fitness Open 13.3 complete as many rounds and reps as possible in 12 minutes of: 150 wall ball shots 90 double unders 30 muscle ups The scale for double unders will be double under attempts! yes that means no single unders! The scale for muscle ups will be 20 pull ups/20 push ups.
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Gym Fitness Center
Gym Fitness Center