Skill: 10 Minutes to find your max height box jump. WOD: For Time: 150 Push Ups * Perform as many push ups as you can, you can rest in a locked out position or hold anyway you can so long as you don’t drop. Once you drop you have to sprint 230 meters, then continue push...Read More
Strength: AMRAP in 7 Minutes: 10 Good Mornings 65#/35# 10 DB Skull Crushers 25#/15# WOD: “Deck of Cards” Diamonds = Wall Balls Spades = KB Swings 55#/35# Clubs = Pull Ups Hearts = Burpees * Suites represent a given exercise, the number on the card equals the reps to be performed. Jacks = 12 reps, Queens = 14...Read More
Strength: DB Military Shoulder Press 3 x 12 Back Extensions 3 x 25 Skills: 10 Minutes to practice Clean position and Jerk form. Use this time to workout any kinks in your form, this time isn’t about weight it’s about form. WOD: Benchmark Friday!!!! “Grace” For Time: 30 Clean and Jerk 135#/95#Read More
WOD: A: AMRAP in 8 Minutes 4 Deadlift 225/155 8 Wall Ball 20#/14# Rest 3 Minutes B: AMRAP in 12 Minutes 5 Clapping Push Ups 7 Long Jump 9 KB RDL 70#/55# Courtney V. WOD Death By 10 yards: Courtney V :15 rounds Courtney S: 16 rounds Jay, Dan and Jason rocking the long jumps!Read More
Strength: Overhead Squat 10-8-6-4 WOD: For Time: 400 Meter Walking Lunge * At the 200 Meter mark men will pick up a 25 LB Plate, ladies 10 LB and continure 200 Meters overhead walking lunge. Courtney S. 400 m with 10lbs entire time : 14:15Read More
