Saturday, 6-24-17
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest
Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes
Strength/Skill – Clean Pulls 3-3-3-3-3 This guys take-off is so-so. His back could be more extended or at least flatter. So….ignore take off and watch the second pull 12-9-6-3 reps for time of: Hang Power Clean 135/95 Bar Facing Burpees
2 RDs 200m Run 10 Ring Row 10 Slam Ball 3×12 DB Bench 3×12 Dip 3×12 Bicep Curl 3×10 RDL (each leg) 3RFT 50 Wall Ball 20/14 40 Cal Row 30 Burpee Box Jump Over 20″/18″ *20 min cap*
No 10AM class today. JBo U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion, 1st Special Forces Group (Airborne), based in Torii Station, Okinawa, Japan, died Sept. 1, 2012, in Batur Village, Afghanistan, from wounds suffered when enemy forces attacked his unit with small-arms fire. He is…
No 5am class today! I’d like to welcome our newest challenge members. We have a great 6 weeks ahead of us!! Warm up with a partner: 100, 200, 300, 200, 100m interval rowing. Strength: Front squat Heavy single 10 min amrap: 20 wall ball 35 d/u’s Rest 3 min For time: 20 mu
We raised $509.00 so far….keep it coming!!! REGULAR 8, 9, AND 10AM CLASSES. CLASSES ARE CAPPED AT 20! To the 30 U.S. service members and one U.S. military working dog who made the ultimate sacrifice Aug. 6, when their helicopter crashed during a mission in eastern Afghanistan. All service members on board were killed. ’31…