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

Chip Away Friday

1000m row
25 ground to ovh
25 box jump overs
25 c2b pullups
50 wallballs
25 c2b pullups
25 box jump overs
25 ground to ovh

5 rounds

6 shoulder press
20 lateral bar jumps
300m row

30 rounds

1 power clean
3 push ups
5 wallballs

50 double unders

10-8-6-4-2
Squat snatch/OVHS
2-4-6-8-10
Box jumps

50 double unders

7min AMRAP

3 power cleans
5 front squats
3 bar facing burpees

5 rounds

10 deadlifts
20 wallballs

20-15-10-5

Slam Balls and T2B

rerst 5 min

10 min AMRAP
30 Double Unders
15 Snatches

21-15-9-15-21

Dumbell Thrusters
Box Jumps

8x

5 hang squat cleans
5 pullups

5 push ups on bar

Badlands kids Birthday Party

5 rounds

15 sit ups
10 lateral burpees
25 air squats

4 rounds

15 Deadlifts
30 Double Unders
500m row

21-15-9

OVHS
Burpees Box Jump

5 rounds

Run 1 km
10 burpies
1 snow angel :)

Friday Fun...

4 rounds

300m row
5 box jumps
12 dumb bell thruster

Double Unders:
100-80-60-40-20

Wallballs:
50-40-30-20-10

Burpees:
25-20-15-10-5

3 rounds

15 Power Cleans
15 Push Press

For 12 minutes on the:

ODD minute:
5 squats
15 T2B

EVEN minute
5 squats
15 ring push ups