Lara’s Birthday WOD!!! Please come in and celebrate/sweat on Lara’s birthday… It will be real and fun,,, but not real fun! 5 Rounds for time 400 m run with sandbag 25L/25R [...]
Skill Focus: Press, Push Press, and Push jerk Part I: Push Press or Push Jerk – 15 reps for 5 rounds with exactly 30 seconds of rest between sets. (95/65#) Part II: 15 minute partner [...]
For time: Ten rounds of “Cindy – 5 Pull-ups, 10 Push-ups (games standard, pick up hands at bottom), 15 Squats Then 21-15-9 of: Power cleans (135/95#), Knees to elbows Then run 1 mile
“FGB Paragon” 3 or 5 rounds of 5 min of work and one minute of rest in a “Fight Gone Bad” format KB Swings Abmat/GHD sit-ups DB Thrusters Cleans Burpees [...]
Susan’s Birthday WOD “Mile in the Middle” 3 Rounds 10/10 One arm kettlebell swings 10 Wall balls 1 Mile run 3 Rounds 10/10 One arm kettlebell swings 10 Wall balls [...]
Strength/Skill: Power Cleans – form over weight – 5×5 Then, as many rounds as possible in 20 minutes of: 5 Power cleans (155/105 lb) 5 Box jumps (30/24″) 20m Lunge with [...]
Strength: Front squat 5-3-3-3-3 Then, AMRAP in 15 minutes: 100m Sprint 15 Push-ups (game standard – with release at bottom) 20 Sit-ups 100m Sprint 15 GHD back extensions 20 Squats
