Tuesday

MAX EFFORT
1 Rep Max Back Squat


WOD
For time
with a continuously running clock you have 7 minutes to do the following:

Row 500m
Then with remaining time complete as many rounds as possible of
"cindy"
Which is
5 pull ups
10 push ups
15 squats

Post loads and times to comments.....

Monday

Chris lands a 48" box jump. He almost lost it and had to 'pistol' to catch his balance.


MAX EFFORT
Shoulder Press 1rep max


WOD
3 Rounds for time
run 400m
9 Right arm kettlebell snatches 55/35
12 box jumps 24/18
9 Left arm Kettlebell snatches 55/35


Post loads and times to comments.....

SATURDAY

9AM TEAM WOD


9AM TEAM WOD


9AM TEAM WOD

Friday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.




Max Effort/Skill development
Pick a GOAT or a GOAL you want to work on.

Next week we will be hitting all the 1 rep max lifts to start our next strength cycle.


WOD:

as many rounds as possible in 20 minutes of
10 reps of thruster 65/45lb
10 pull ups


Post rounds and fractions of rounds to comments....

Thursday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.






Mike clears a 45" box jump.....

WOD

"Linda(modified)"


10,9,8,7,6,5,4,3,2,1- deadlift 1.5x your body weight
20,19,18,17,16,15,14,13,12,11-Push ups
10,9,8,7,6,5,4,3,2,1- Dumbbell squat cleans 50% of your body weight

Post loads and times to comments....

Wednesday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.










MAX EFFORT/SKILL DEVELOPMENT
Pick your goat...
Foam roll, mobility exercises, stretch.

WOD
for time:
1000m row
run 800m
75 burpees

Post times to comments....

Tuesday

Help a physically impaired child and have the chance to win a treadmill or cash!! Click on the flier for more details.






MAX EFFORT
Box jump...


WOD
10,9,8,7,6,5,4,3,2,1
Kettlbell swings 70lb/55lb
Knees to elbows

Post times and heights jumped to comments.....