W.O.D. –
By popular demand……
“THE FILTHY FIFTY”
50-BOX JUMPS 24″
50-JUMPING PULL-UPS
50-KETTLE BELL SWINGS 35/25
50-WALKING LUNGES
50-K2E
50-PUSH PRESS 45/30
50-GOOD MORNINGS
50-WALL BALLS 20/14
50-BURPEES
50-DOUBLE UNDERS
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps
Three rounds for time of: 30 Kettlebell swings, 1.5 pood 25 Wall ball shots, 20 pound ball 20 Pull-ups
NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 NO EIGHT OR NINE AM CLASSES TODAY WEDNESDAY 11-16-11 200m Run 5 Bodyweight Cleans 5 Bodyweight push presses 5 Bodyweight back squats 200m run … 7 Bodyweight Cleans 7 Bodyweight push presses 7 Bodyweight back squats 200m run 9 Bodyweight Cleans 9 Bodyweight push presses 9…
Kryptonite Catalog coming out next week. Christmas Party is Dec 16th. please sign up at the front desk. 40 RFT: 6 Pistols 4 DB Step Ups 45/30 1 Wall Climb
Click here for Efficiency tips for toes to bar Click here for Efficiency tips for box jumps Workout 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps (M 24″ box / F 20″ box) 12 Push press (M 115 lb / F 75 lb) 9 Toes-to-bar
Strict Presses Min 0-4 Build to 3 RM Push Presses Min 5-9 Build to 3 RM Push Jerk Min 10-15 Build to 3 RM 20 Min AMRAP 20 Burpee BJO 24/20 15/12 AAB 10 Slam Balls