Partner WOD: Row 3000m Total As A Team (1 Rower) While Athlete 1 Rows, Athlete 2 Must Complete, Then Switch Out: 3 Squat Cleans (S:125/80 RX:145/100) 12 Burpees 6 HSPU’s (Sub 6 x 10 Sec Holds)… Read more »
carrie
10 July, 2012:
AMRAP In 20 Mins Of: 9 Sumo Deadlifts (S:145/100 RX:165/115) 12 Leg Raises 15 Box Jumps (24/20) _______________________________ Teens WOD: AMRAP In 15 Mins Of: 6 Sumo Deadlifts (100/75) 9 Leg Raises 12 Box Jumps… Read more »
9 July, 2012:
Volume Training: Every 2 MOTM For 30 Mins, Or Until Failure, Complete: RX: 3 Thrusters (105/70) 5 BB Roll-Outs 8 Jumping Squats 11 Push-Ups S: 2 Thrusters (95/65) 12 Sit-Ups 7 Jumping Squats 9 Push-Ups
8 July, 2012:
1100 HLCLV “SUFFER” AMRAP In 60 Mins Of: 15 Burpee Dumbell Deadlifts (45’s/35’s) 30 D/U’s 20 Ground-To-O/H’s (135/95) 30 4-Count Flutter Kicks 25 Floor Presses (135/95) 15 Burpee Dumbell Deadlifts (45’s/35’s) 20 Box Jumps With DB… Read more »
7 July, 2012:
0930 Warrior Program: All For Time: 50 Rucksack Step-Ups (Each Leg) (45/35) (24″/20″) 800m Ruck Run 50 Ruck Ground-To-O/H’s (45/35) 50 Step-Ups (Each Leg) (NO RUCK) (28″/24″) 800m Run 50 Handstand Shoulder Touches 5 Rounds Of… Read more »
6 July, 2012:
AMRAP In 14 Mins Of: 14 Single DB Back Squats (45/25) 14 Sit-Ups 14 One-Arm DB Squat Snatch (7 Each Arm) (45/25) 14 Sit-Ups
5 July, 2012:
Volume Training: EMOTM For 40 Mins, Or Until Failure: 0-9: 4 Pull-Ups (Palms Away) 10-19: 4 Burpee Chin-Ups (Palms Facing) 20-29: 5 Pull-Ups (Palms Away) 30-39: 5 Burpee Pull-Ups (Any Grip) ___________________________________ Teens WOD: EMOTM… Read more »
Independence Day!
**The Gym Will Be Open From 10am-12noon For Continuous Heats Of These Two Options** **CF KIDS FIRST CLASS MOVED TO NEXT WEEK (Sorry, We Forgot About The Holiday…)** “Independence Day” 21,18,15,12,9 Of: Thrusters (95/65) KB… Read more »
3 July, 2012:
Clean + Power/Push Jerk Refresher (No Split Jerks Today) Volume Training, EMOTM For 25 Mins: A: 3 Clean + Jerks (155/105) RX: 3 Clean + Jerks (135/95) S: 3 Clean + Jerks (115/95) S2: 3 Clean +… Read more »
2 July, 2012:
For Time: Bear Crawl Perimeter Of Gym 30 SDHP (S:75/55 RX:95/65) 50 BB Lateral Hops Bear Crawl Perimeter Of Gym 50 HR Push-Ups 30 SDHP
