Saturday, December 20, 2014

 

 

A.      Snatch – 2@70%, 1 @75%, 1@80%, 1@85%, 1@90%

B.      12-9-6-3

Thrusters, 115/175lbs

Bar muscle up

Posted in Workout of the Day

Friday, December 19, 2014

 

‘Jack’

20 minute AMRAP of:

10 push press, 75/115lbs

10 KBS, 35/53lbs

10 Box jumps, 20/24”

 

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Posted in Workout of the Day

Thursday, December 18, 2014

 

 

A.      Back Squats – 4 @70%, 4@75%, 4@80%, 4@85%

B.      For time:

500m row

10 burpees over the rower

5 legless rope climbs

10 burpees

5 rope climbs

10 burpees over the rower

Posted in Workout of the Day

Wednesday, December 17, 2014

: A.      Clean pull – 5×5 @96% B.      Good Mornings – 3 x 8 reps @29% of Back Squat C.      12 minute AMRAP of: In teams of 3 Alt. DB hang snatch, 35/55 Burpee T2B Rotate when athlete reaches 10 reps of T2B. Score is max reps snatches and burpees

Posted in Workout of the Day

Wednesday, December 17, 2014

 

 

Here’s tomorrow’s wod while I have it up:

A.      Clean pull – 5×5 @96%

B.      Good Mornings – 3 x 8 reps @29% of Back Squat

C.      12 minute AMRAP of:

In teams of 3

Alt. DB hang snatch, 35/55

Burpee

T2B

Rotate when athlete reaches 10 reps of T2B. Score is max reps snatches and burpees

Posted in Workout of the Day

Yoga cancelled

There will be no yoga on Sunday, December 21, 2014.

Posted in Workout of the Day

Untitled

Tanks Women's t hoodie TSHIrtWe have just received a new shipment of tanks, t shirts, hoodies and tops. Pop into the office to get yours today!

Posted in Workout of the Day

Monday, December 15, 2014

 

 

A.      Back Squat – 5@70%, 5@80%, 2@85%, 3@90, 1@100%

B.      21-15-9 reps of:

Strict HSPU

Ring dips

Burpees to a 6” target

Posted in Workout of the Day

Saturday, December 13, 2014

Barbara

5 RFT

20 Pullups

30 Push ups

40 Sit ups

50 Squats

3 minutes rest between rounds

Posted in Workout of the Day

Friday, December 12, 2014

 

 

A.      Back Squat – 4@75%, 4@80%, 4@80%, 4@80%

B.      12 minute AMRAP of:

300m row

20 KBS, 53/70lbs

10 strict hspu

5 muscle ups

Posted in Workout of the Day