Wednesday, May 20, 2015

4X
20 Ball Slams
20 Situps
20 DU (60 singles)
then:

3X
200m row
20 push ups
________

5:30 crew
Partner WOD
200 Ball Slams
100 T2B
2000m run

complete each exercise before moving to the next. One partner works at a time. During the run partner 1 runs.. partner 2 does burpees

Tuesday, May 19, 2015

5 rounds

20 kb swings
15 wallballs


5:30 crew

3RFT
1 min max power cleans
30 sec max pullups
100m sprint

Sunday, May 17, 2015

Holiday Monday

No regular classes...



Saturday, May 16, 2015

Friday, May 15, 2015

Fun Friday

31 min AMRAP  Partner WOD


The 31Heroes WOD was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

 "Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together."

Partner 1
  • 8 Thrusters
  • 6 Rope Climbs
  • 11 Box Jumps
Partner 2
runs 400m with a sandbag (45/25).

When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.


Thursday, May 14, 2015

21-15-9
Deadlifts 225/135
Ring Dips


Wednesday, May 13, 2015

21-15-9
power clean
box jumps
run 200m after each round


5:30 crew:

5 RFT

5 power cleans 105/155
5 HSPU
5  wind shield wipers hanging from pull up bar