21-18-15-12-9-6-3

Thrusters and Burpees

Is Spring here yet??

Tomorrow after 10am Open WOD-Pot luck lunch!! Bring your family, friends some food to share and come on down for some Spring time cheer!!

FUN Friday

1 burpee for every time you set the kettlebell or bar down :)

15 min AMRAP

5   push ups
10 wallballs
20 Russian twists

All movements done with Medicine Ball

8 rounds

4 downward dog push ups
4 pistols
4 SA Ground to Overhead
100m run

Double Unders     60-50-40-30
HH Power Cleans 3-4-5-6
T2B 7-7-7-7


" With less distance to accelerate the bar, more force must be applied to clean successfully from the hang position..."

Read entire article:

Happy St Patricks Day

14.3!

Complete as many reps as possible in 8 minutes of:

95/135-lb.  deadlifts,  10 reps 15 box jumps, 20/24-inch
135/185-lb. deadlifts, 15 reps 15 box jumps, 20/24-inch
155/225-lb. deadlifts, 20 reps 15 box jumps, 20/24-inch
185/275-lb. deadlifts, 25 reps 15 box jumps, 20/24-inch
205/315-lb. deadlifts, 30 reps 15 box jumps, 20/24-inch
225/365-lb. deadlifts, 35 reps 15 box jumps, 20/24-inch

Team Cindy

or

teams of two:

50-40-30-20-10

High hang squat cleans
Shoulder to over head

*one person working at a time

teams of three
15  min AMRAP

1 person rests
1 person runs 200m
1 person does max wallballs until runner returns
rotate
score: total number of wallballs accumulated

8min AMRAP

5 Dumbbell Thrusters
6 Dumbbell Split Jerks
7 Dumbbell double Burpee :)

 

6:30 class doing burpee challenge  

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

250m row
then
3 rounds
10 front squats
15 HR Push ups
then finish with
250m row

4 rounds

10 thrusters
10 OVH Lunges -same bar

Scarlett having a play on the zip line :)

"Annie has Balls"

15min:

Annie
50-40-30-20-10
DU
Situps

then with remaining time:
as many wallballs as possible


5:30

3 rounds

5 burpees
10 pullups
15 wallballs

Another kick at the cat:

30 DU
15 Snatches

5:30

21-15-9
front squats
box jumps
ring dips