Saturday, 1-4-20
Dodgeball and then skills.
3 Rounds
1 Min- Med Ball Twist 20/14
1 Min- Deadlift 95/65
1 Min- Med Ball Clean 20/14
1 Min- DB Snatches 50/35
1 Min- Weighted Walking Lunges
1 Min – Rest
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Saturday, 2-15-20
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HAPPY BIRTHDAY MARIANA!!!!! ***SUNDAY*** Have fun 😉 Filthy Fifty 50 Box Jumps (24/20 inches) 50 Jumping Pull-Ups 50 Kettlebell Swings (16/12 kg or 35/26 pounds) 50 Walking Lunges (bodyweight) 50 Knees-to-Elbows 50 Push Press (45/35 pounds) 50 Back Extensions 50 Wall Ball Shots (20/14 pounds) 50 Burpees 50 Double-Unders
Tuesday, 12-3-19
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9 min E3MOM Back Squat 3×10 @ 50,55,60% of 1RM 100-80-60-40-20 Double Unders 50-40-30-20-10 Situps 25-20-15-10-5 Hand Release Pushups 5-4-3-2-1 Wall Climbs
Friday, 10-25-19
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For time: 21 deadlifts, 225 lb. /155lb 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb./205lb 50-ft. handstand walk 15 deadlifts, 315 lb. 50-ft. handstand walk 9 deadlifts, 315 lb. 50-ft. handstand walk Time cap: 9 min.
Thursday, 4-20-17
Byadmin
Strength: 8 min EMOM 5 Deadlifts @ 70% 30 Burpee Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35) 30 Walking Lunges 35/25 30 Weighted Sit Ups 35/25 30 DB/KB Snatches 35/25 30 Good Mornings 45/35 30 Wallballs (20/14)
Monday, 5-27-19
Byadmin
8 and 9:30 am classes only today BBQ 1:30 Memorial Day Murph For time: 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 mile Run MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed…
Monday, 8/8/11
Byadmin
“To keep from decaying, to be a winner, the athlete must accept pain–not only accept it, but look for it, live with it, learn not to fear it.” — Dr. George Sheehan Strength/Skill – Weighted Pull-ups 3-3-3-3-3 WOD: Mark two parallel lines 30 feet apart. A sprint to the far line, tag the line, and…