Wednesday 7-29-15
August 1st is 31 Heroes @ 9AM.
August 15th is Competition against CossFit Impervious @ 9AM.
“Fran”
21-15-9
Thruster 95/65
Pull Up
Work up to 80% of 1RM push jerk then ..
EMOM for 6 min-
1 Push Jerk + 1 Split Jerk @ 80% (PJ)
August 1st is 31 Heroes @ 9AM.
August 15th is Competition against CossFit Impervious @ 9AM.
“Fran”
21-15-9
Thruster 95/65
Pull Up
Work up to 80% of 1RM push jerk then ..
EMOM for 6 min-
1 Push Jerk + 1 Split Jerk @ 80% (PJ)
There will be a Memorial Day “Paleo” BBQ on Monday, May 28th for members and family following the WOD. Bring your favorite Paleo dish. Please sign-up so we can have a head count. Please go to our facebook page and if you can sign up for ‘The Murph” Memorial Day WOD. It is for another…
Strength/Skill – 3 Position Clean – High Hang – Mid Thigh- Floor 5-5-5-5-5 WOD: 50-40-30-20-10 Over Head Plate Lunge (45/25) KB Swing (55/35)
3RFT 400m Weighted Run 45/25 15 Burpees 30 Kettlebell Swings (32/24 kg) rest 2-4 mins.
Just wanted a dead count…how many for Saturday night?? 15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Snatch High Pull: 70%x3 75%x3x3 Power Snatch: 70%x3 75%x3 80%x2 85%x2 2RM 12 min…
4 PERSON TEAM WOD ON SATURDAY CREATE YOUR TEAM IN ADVANCE!!!! Strength/Skill – 10 Minute Ladder 1 Dumbbell Burpee – 35′s/45′s 1 Dumbbell Shoulder to Overhead – 35′s/45′s *Up by 1′s for 10 Minutes. For the burpees, hands will remain around the dumbbells as they go to the floor, and dumbbells will be at your…