Saturday, 7-23-16

There will be rope climbs Saturday. Wear shin protection if you plan on climbing. Don’t worry we will scale. Spots left for the 10:30 am heat only. We will be going to JC’s Saturday night , May 12th…Save the date! Murph will be 5-26!! Warm Up: Hamstring Stretch Quad Stretch Row technique Overview E3MOM for…

For time: 50 KB SDHP 53/35 20m Burpee Broad Jump 40 KB Swings 53/35 20m Burpee Broad Jump 30 Goblet Squats 53/35 20m Burpee Broad Jump 20 KB Power Snatches 53/35 Alternating L&R 20m Burpee Broad Jump 10 KB Pistols 53/35 Alternating L&R Weighted Pull Ups 5X3

“Fight Gone Bad!” TAG TEAM!! (A PARTNER WOD) Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this workout you and your partner move from each of five stations after two minutes. One works while…

Closed Thanksgiving. Friday: 8 and 9 am only. Christmas Party Dec. 15th. $20.00 pp     Thanksgiving with the girls For Time – “Angie’s” House 20 Pull-Ups 20 Push-Ups 20 Sit-Ups 20 Air Squats “Helen’s” House 400 meter Run 21 Kettlebell Swings (53/35) 12 Pull-Ups “Fran’s” House 21 Thrusters (95/65) “Nancy’s” House 400 meter Run…

Strength/Skill – Snatch High Pulls 12 in A.M.R.A.P 2 Snatch High Pulls (70% of 1 RM) 4 H.S.P.U.’s 6 Pistols (Alternating Legs) Click here to register/donate to 31 Heroes Project

Strength/Skill – Deadlift 3×5 12 min AMRAP: 1 Kettlebell Clean 1 Goblet Squat 10 Mountain Climbers 2 KB Cleans 2 Goblet Squat 10 Mountain Climbers3, 3, 10…