For Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Pull Ups
If you are struggling on Double Unders, try strengthening your calves!!! Here's a GREAT instructional video on how I get my calf swoll on. Time to get some work in on those Double Unders people!
"Brenton"
5 Rounds for Time
100' Bear Crawl
100' Broad Jumps*
*Complete 3 Burpees every 5 Broad Jumps
Friday was Taz' birthday and he showed up and JUMPED for joy. BTW it was his first Box Jump WOD and he chose the 20" Box. GET SOME!!!
6 Min AMRAP
3 Deadlifts
2 Cleans
1 Power Clean & Jerk
*Men 165/ Women 105
Cassie tearin up some Split Snatches
16 Min AMRAP
3 Handstand Push Ups
3L / 3R Split Snatches 95/65
9 Box Jumps 24/20
OH SNAP, check out Karin in Round 3 doing HSPU!!!!
For Time
7 -> 1 Reps of
Front Squat 165/105
Bar Roll Outs
Been a while since I posted anything up here. If you are a member you know why....it's been getting BUSY in here. It also doesn't help that we are "expanding" our program by adding tons more movements and toys to play with.
"O.D."
9 Minute AMRAP for Total Reps
3 Burpees
6 Box Jumps 30/24
9 Deadlifts 135/95
Nate and Isaac tried this one out a night prior and were FLOORED! That doesn't happen often so we decided to name this one "O.D." - Oxygen Depravation
For Total Reps
Tabata.....20 sec work / 10 sec rest / 8 rds per movement
10m Sprint
Toes-2-Bar
Wall Ball
Burpees
Video from Friday nights "Hunter" WOD. Everyone can say thanks to Scott Davis for that one...
"HUNTER" - For Time
Team of 2
430m Bar Carry / Tire Drag
20 Holy Moly's / 40 Sandbag Shoulder Loads
430m Bar Carry / Tire Drag
I will explain the WOD in house...call for inquiries
For Time
3 Rounds of
270m Kettlebell Run
20 Kettlebell Swings
200 Single Jump Ropes
Today's Groupon-ers played with us and did well, so no excuses 916er's!
Isaac's Birthday WOD
For Time
18 Cleans 135/95
THEN 3 Rounds of
12 Hands Off Clapping Push Ups
27m Prowler Push 110/70
93 Double Unders
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