Four Rounds (3 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
For Time:
– 100 Burpees
Tag: Box Jump
Deadlift
1-1-1-1-1
or
Press
1-1-1-1-1
Three Rounds (4 on/1 off)
– 3 Push Jerks
– 6 Box Jumps
– 9 Situps
Categories
2011-09-29 WOD
Four Rounds
1a. 3 Hang Squat Cleans
1b. Max Plank Hold
Three Rounds
2a. 6 Double KB Cleans
2b. Max Hollow Rocks
Three Rounds
3a. 10 Box Jumps
3b. 10 Weighted Situps
15 to 5, 5 to 15 for Time:
– Push Press (75#/55#)
– Box Jumps (24″/20″)
Join us at 9 and 10 a.m. as we honor the heros killed in action August 6, 2011 by completing the “31Heros” WOD.
“31Heroes”
AMRAP 31 Min.
- 8 Thrusters (155#/105#)
- 6 Rope Climbs (15 ft. ascent)
- 11 Box Jumps (30″/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. As always, we will scaled and modify the movements where necessary. Score = Total # of reps.
FREE SATURDAY
Prospective Members can join us for a free tour and a free workout at 10 a.m. For those who have worked out with us before and would like to drop in for a visit, our drop-in fee is $12 ($10 for military). If you plan to work out, be sure to wear comfortable clothes and shoes and bring your water bottle. You’ll be moving around and breaking a sweat!
BISCUITS GAME
Congratulations to David, Jennie, Sara, Jamie, Wendy, Trey, Russ, Dawn, Mark, Mike, Kevin, Chelle, Christy, Jof, Britt, Angela, Chris, Lindsy, Sasha, Jeff, Lauren, Tim, and Sam Ivery for winning a free ticket to Saturday night’s Biscuits Baseball game. We announced on Facebook and via email that the first 20 people to contact us would receive a free ticket. All those who contacted us received a ticket. If you want to join us, we are meeting at the Riverwalk Stadium Box Office (Google Map) at 6:40 p.m.
Tabata Circuits
– Push Press (95#/65#)
– Box Jumps (24″/20″)
– Wall Ball (20#/14#)
Five Rounds for time:
– 9 Box Jumps
– 13 Pushups
10 to 1 Reps:
– SDHPs (95#/65#)
– Box Jumps (24″/20″)
– Knees to Elbows
Five Rounds for Time:
– 5 Deadlift (70% of 1RM)
– 7 Burpees
– 9 Box Jumps (24″/20″)
Categories
2011-07-21 WOD
Five Rounds
– 6 Snatch and Press
– 6 High Box Jumps
Four Rounds
– 8 Sandbag Shoulder and Squat Drops
– 16 Slam Balls
Three Rounds
– 10 Weighted Situps
– 10 Hip Extensions