Tuesday, August 12, 2014

3 rounds for time

50 double unders
25 wall ball shots (20/14# ball to 10/9' target)
5 tire flips

Modification for tire flips: hang squat clean dumbell thrusters x 10 at a manageable weight

Monday, August 11, 2014

5 rounds for time

7 power cleans @ 185/135#
7 front squats @ 185/135#
7 pull-ups

No racks

Friday, August 8, 2014

Workout of the Day

Every minute on the minute:
2 dead lifts @ 225/185#
As many hand release push-ups for the rest of the minute as possible

Workout is complete when 100 push-ups have been completed

Time cap: 15 minutes

Saturday's WOD @ 0900
31 Heros
Come out and bring a friend!

Thursday, August 7, 2014

10 rounds for time

10 burpees
10 walking lunges with 45/25# plate overhead (5 each leg)

Wednesday, August 6, 2014

Workout of the day:

Skill work
Power snatch  7 x 1

Then

EMOM for 10 minutes
Back squat x 3 @ 75% of 1RM

Tuesday, August 5, 2014

We had a great class on Monday! Thanks to all who came out!

Workout of the Day

As many rounds as possible in 10 minutes:
50 double unders
15 box jumps
10 ring dips

Monday, August 4, 2014

Group classes start this week! Classes will be held Monday, Wednesday, and Fridays from 1630-1730, and Saturdays at 0900. I'm looking forward to meeting everyone and getting some awesome workouts in!

Workout of the Day

For time:
400 meter run
21 kettle bell swings (53/35#)
21 pull-ups
400 meter run
15 kbs
15 pull-ups
400 meter run
9 kbs
9 pull-ups
400 meter run