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

Happy Valentines Day

Fun Friday Partner WOD

Split work however you like:

30 burpees - 1 partner holds the plank other does burpee jump over partner
100 wall balls
100 pull ups
200 DU
4 rope climbs

then 4 rounds
14 KB Swings
14 Box Jumps
14 Thrusters 35/45

Friday at the Fights...

4 rounds

20 kb swings
15 situps
300m row

10 rounds

10  deadlifts
5    hspu

30 power cleans
30 walking lunges with same bar
30 toes to bar