Flip Flop! AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks … Continue to Climb By (3) Repetitions Until 7:00…. Read more »
8 minute EMOM 3 strict HSPU Then: AMRAP 15: 20 Sumo Dead-lift High Pulls (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row
5 behind the neck snatch grip push press +3 OHS *build up to a heavy set *12 minutes Then: Open workout 11.1/ 14.1 AMRAP 10 minutes 30 double unders 15 power snatch 75/55
5×3 Tempo +pause back squat 3 seconds down, 3 seconds pause for 3 reps building weight as you go Then: 100 DB thruster for time 35/20 Every minute stop and complete 3 burpees
Eva 5 rounds for time of: Run 800 meters 30 kettlebell swings 30 pull-ups Men: 32-kg kettlebell Women: 24-kg kettlebell
Hero WOD: “Coe” Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq,… Read more »
Reminder! The nutrition challenge info seminar is tomorrow at 10am! See you there! Partner WOD! Teams of 2: AMRAP 30 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Air Squats 60 Calorie Row
Warm-up/Prep for workout 3×10 bottom up KB press (10 per arm) Then: 21-15-9: Push Jerks (115/85) Lateral Barbell Burpees immediately followed by 1 k row for time
5 behind the neck snatch grip push press +3 OHS *build up to a heavy set *12 minutes Then: For Time: 30 Power Snatches (75/55) 800 Meter Run 30 Thrusters (75/55) 800 Meter Run 30 Power Snatches (75/55)
Don’t forget to mark your calendars for our nutrition challenge info seminar this coming Sunday 1/27 at 10am! This will be an 8 week challenge starting February 4th and will include individualized macros, a benchmark workout to measure performance, access… Read more »
Come and join us for open gym from 1000-1200
