5 ROUNDS
1- 5 Front Squats
2- 15 Db Chest Press
3- 10 Step Thru Lunges (each)
4- 12 Burpees
5- 15 Low Row
6- 20 Alt. Banded leg raises
7- Rest
Read MoreGym BBQ @ 5:30!
No 5:30pm Class
Friday WOD
“Jackie”
1,000m Row
50 Thrusters 45/35
30 Pull ups
Finisher:
Jog 1 mile
5x
10 Burpees
20 Sit ups
Read MoreDouble DT
10 X
12 Deadlift 155/105
9 Hang Clean
6 Push Jerk
Reminder: Friday Gym BBQ @ the Park 5:30
NO 5:30 CLASS
Read MoreHelen
3 Rounds
Run 400
21 Kb Swing 53/35
12 Pull ups
Then
5 Rounds
35 Doubles
Run 200
Reminder: Gym BBQ this Friday @ 5:30
No 5:30pm Class
Read MoreEMOM X 6
1- 5 SNATCH (70%)
2- 10 BACK SQUAT (60%)
3- 6-12 RING DIPS
4- 8-12 DRAGON FLAGS
5- REST
Read MoreOPEN GYM 8-10:00
WOD OPTIONS:
A) 10-9-8…….1
Deadlift 275/185
Bench 155/95
Squat Clean 135/95
***Run 50m b/w every set***
B) 3 Rounds
50 Box Step ups 18”
35 Sit ups
20 Burpees
Run 800
Read More5 Rounds
Run 400
20 Wallball 20/14
14 Kbs 53/35
1) 38 Air Squat
2) 38 Push ups
3) 38 Lunges
4) 38 Pull ups
5) 38 Sit ups
REMINDER: Labor Day Monday Schedule
Open Gym 8-10AM
Read More10 Rounds (Total 40:00)
EMOM
1- 3 Power Clean 225/155 (85%)
2- 6 Pull ups
3- 9 Burpee Box Jump 24/20
4- Rest
Read MoreFOR TIME
30 Db Reverse Lunges
Run 400
21 Devils Press 50’s/35’s
42 Strict Abmats
21 Low Row
Run 400
15 Devils Press
30 Strict Abmats
15 Low Row
Run 400
9 Devils Press
18 Strict Abmats
9 Low Row
Run 400
30 Db Reverse Lunges
Read MoreFor Time
100 Doubles
10 Power Clean 175/120
10 Back Squat 175/120
80 Doubles
8 Power Clean 185/130
8 Back Squat 185/130
60 Doubles
6 Power Clean 195/140
6 Back Squats 195/140
Read MoreAdam Brown
2 Rounds
24 Deadlift 295/205
24 Box Jump 24/20
24 Wallball 20/14
24 Bench Press 195/125
24 Box Jump 24/20
24 Wallball 20/14
24 Squat Clean 145/100
Read MoreBench: 5 x 5
Workout: 2X
10 Front Squat 155/105
15 Strict Pull ups
20 C+J
25 Bar Facing Burpees
Read More4 x 10:00 Stations
1) Run 1 Mile
2) SkiErg 1800/1600
3) Assault 2.9/2.7 Miles
4) Annie
*Perform prescribed Distance or no more than 9:00 of work***whichever comes first***
Read More