Fun Friday

Hey check this out....

Build a Body and Life You Love

If you need help figuring out how to zero in on the goals you dream of accomplishing, but haven't had the time to dedicate to it, now is your chance! Join Certified Life Coach, Kelly Page and Certified Holistic Nutritionist, Angela Bewick for a day of inspiration, guided goal-setting, good eats and a concrete strategy to take home with you. Did we mention fun?! That too! See you there, June 4th, 10am - 4pm. Get your tickets before May 22 and save $50!

5 rounds

5 Ground to OVH
10 OVH Walking Lunge
5 T2B

Regional Event 5

3 x
400m run
40 sit ups/ GHD sit ups
7 super heavy deadlifts :)

Regional Event 3 & 4

For time: (6 min time cap)

104 wallballs 
52 pullups

rest 1 min  then

4 rounds (10 min time cap)
28 pistols
15 power cleans

Fun Friday...

10-8-6-4-2
Power Clean
Front Squat
Push Press
Back Squat
Push Press(off back)

 then

5 Rounds
15 Sec Push-Up
15 Sec Rest
15 Sec Sit-Up
15 Sec Rest…

 4 x

10 Thrusters

400m run
10 HSPU

10-1 OHVS
1-10 Bar facing Burpees


The ulimate core exercise

Run
100-200-400-200-100

after running do

10 pullups
10 box jumps

3 rounds

10 KB Snatch
20 KB step up lunge
30 KB squats

Happy Mother's Day

Friday Fun

teams of 3

100 cal row
100 burpies
100 power cleans
100 toes to bar
100 push press
100 burpies
100 cal row

3 rounds

3 super heavy deadlifts
9 barfacing burpees
400m run

5:30 crew

3x
3 super high box jumps
9 pass thrus
50 double jumps

5 rounds

6 pistol box jumps
10 ring push ups
1 rope climb

3 rounds

10 power cleans
50 wallballs

21-15-9

OVHS
Ring Dips

750m row

50 Pistols
25 Floor Press
50 Pistols

750m row


5:30

3 x

21 thrusters
21 ball slams
200m run 1 burpee

3-6-9-12

Power Snatch
Burpee Box Jumps

then

5 x
10 Hollow Rocks
10 Sit ups

 

55 double unders

15 chest to bar pullups

5 hang power cleans

3 rounds

15 thrusters
5 ring dips
5 pull ups

3 x
5 thrusters 115/85
100m run

rest 1 minute

 2x
10 thrusters 95/65
200m run

4 rounds

20 OVHS
20 Step ups with the same bar in front/back rack

3 rounds

50 Double Unders
21 Kettlebell swings
12 Pull ups

Gym open at 11 today!

Work out at 11am today!

Fun Friday

10 Deadlifts
50 Sit ups
10 Deadlifts

800m run

10 Deadlifts
50 Sit Ups
10 Deadlifts

7 rounds - 13min time cap

3 SA Ground 2 Overhead
10 pullups
15 push ups

"Kelly"

5 x

400m run
30 Box Jumps
30 Wall Balls

Badlands Teens

5 RFT

5 Clean and Jerks
10 Lateral bar jumping Burpees

Spartan Training

5 rounds

7 pullups
12 dumbell walking lunges
7 burpees

9-6-3

Deadlifts
Push ups

50 wallballs

3-6-9
Deadlifts
Push ups

10min EMOTM

3 power cleans
5 pull ups
DU for the remaining minute

5:30 Crew

9min AMRAP

3 power cleans
3 floor press same bar
100 sprint

each round add 1 power clean

3 RFT

30 medball cleans
25 situps
5 burpee box jumps


5:30

5 rounds
6 Ground to Overhead
12 Walking Lunges with same bar
22 lateral bar jumps

Ground to overhead tips

Fun Friday

30 Pull Ups
  
30 Goblet Squats (53/35)

30 Swings (53/35)

row 800 meters

20 Pull Ups

20 Goblet Squats

20 Swings

row 400 meters

10 Pull Ups

10 Goblet Squats

10 Swings

row 200 meters

Grace:

30 clean and jerks 135/95

AMRAP 8 min

15 thrusters
20 box jumps

3 RFT

30 DU
20 Wallballs
10 Power cleans

Spring ahead...

2 rounds...

24 air squats
 6 burpees
24 HR push ups
  6 burpees
24 Wallballs
  6 burpees
24 Pull ups
  6 burpees
24 Box Jumps
  6 burpees
24 Sit ups

Let the games begin...

Fun Friday...

30 slam balls
15 box jumps

25 slam balls
15 box jumps

20 slam balls
15 box jumps

Partner WOD (teams of 2)

100 deadlifts
100m run...

Partner 1 does as many dead lifts as possible while partner 2 runs 100m then switch until as a team you have done 100 deadlifts

10min AMRAP

5 HSPU
10 PISTOLS
10 PULLUPS

10 rounds

3 power cleans
3 thrusters
6 OVH Lunge

then

3 rounds:

300m row
30 sit ups

An interesting article by T Nation: The Hardcore Lunge

Fun Friday

10 rounds

5 T2B
10 Wallballs
15 Sit ups
20 Double Unders


Double Double Toil And Trouble an article on double unders

10min AMRAP

5 SH 2 OVH 75/115
10 Deadlifts 75/115
15 Box Jumps

5:30 Crew

10min AMRAP

5 Single Arm GR 2  OVH
5 Heavy Deadlift
5 Big Box Jumps

8 min AMRAP

2-4-6-8-10... increase by 2 reps until time is up

Dumbbell Thruster
Pullup

Family Day - Februay 15

Gym closed tomorrow however Ray is hosting a class at 10am