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Month: August, 2017

Saturday wod

18 August, 2017 (21:53) | WODs | By: laurie

Partner wod partner 1 will do 10 wall balls and run to the manhole cover switch with partner 2 and take over AMRAP partner 2 will work on the AMRAP 5 bear complex  with a burpee bar jump over in between each rep 65/95 10 prisoner get ups 15 mule kicks on wall  

Friday, Aug. 18, 2017

18 August, 2017 (02:00) | WODs | By: derek

10 minutes: Work up to 1 Rep. Max Bench Press. Then Partner up and alternate rounds: AMRAP 10 minutes: 5 Goblet Squats (35lbs./53lbs.) 3 Dead-hang Pull-Ups 1 Partner Over/Under

Thursday, Aug. 17, 2017

17 August, 2017 (02:00) | WODs | By: derek

We will not have a 6pm class tonight. 4 Rounds: 10 Lunges (Front Rack; L=1, R=2; 65lbs./95lbs.) 20 Knees-to-Elbows 10 Hip Extensions (Hold weight vest, ruck sack or sand bag)

Wednesday, Aug. 16, 2017

16 August, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday 4 Rounds: 400m Run 24 Air Squats 12 Burpee Box Jump Overs (24″/30″) Use weight vest rather than ruck sack.

Tuesday, Aug. 15, 2017

15 August, 2017 (02:00) | WODs | By: derek

20 Minutes: Work up to 1 Rep. Max Power Clean Work up to 1 Rep. Max Shoulder Press Then 3 Rounds: 21 Wall-Ball (14lbs./20lbs.) 15 GHD Sit-Ups 9 Pull-Ups

Monday, Aug. 14, 2017

14 August, 2017 (02:00) | WODs | By: derek

5 Rounds: 30 Double-Unders 15 Single-Arm Kettlebell Snatches (Left; 26lbs./35lbs.) 15 Single-Arm Kettlebell Snatches (Right; 26lbs./35lbs.) Add 10lbs. if using dumbbells. https://d3l7mm4198npa8.cloudfront.net/free/cfj_martonekettlebellsnatch/cfj_martonekettlebellsnatch-720p.mp4

Saturday wod

11 August, 2017 (21:39) | WODs | By: laurie

partner wod 24 min AmRap 1 sand bag/slam ball per team 24 clean and throw bag/ball over tire and jump through it. Alternate with partner 24 bag/ball burpee and toss to partner (both of you burpee, only 1 has the object) 24 total HSPU (one works, other holds bag/ball 24 lateral hops over bag/bsll (12 […]

Friday, Aug. 11, 2017

11 August, 2017 (02:00) | WODs | By: derek

For Time: 800m Run 50 Box Jumps (24″/30″) 100 GHD Sit-Ups 150 Flutter Kicks 800m Run Partition all but the runs as needed.

Thursday, Aug. 10, 2017

10 August, 2017 (02:00) | WODs | By: derek

Teams of 2 40-30-20-10 Deadlift (155lbs./225lbs.) Push Jerk (95lbs./135lbs.)

Wednesday, Aug. 9, 2017

9 August, 2017 (02:00) | WODs | By: derek

Weight Vest Wednesday 1.5 mile Farmers Walk (15lbs./20lbs.) 5 Push-Ups every time weight is set down.