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Last week of August On-Ramp so time to Begin signing up for September on-Ramp which starts September 12th. Just click on the time you wish to come either
M- W- F 7:00 AM or M-W-F 6:30 PM
Dont Forget the 31 Hero's WOD Saturday.
WOD
4 rounds for time of:
30 Wall Balls 20 lbs
15 Chin-ups
Post total time to comments or beyond the whiteboard
Last week of August On-Ramp so time to Begin signing up for September on-Ramp which starts September 12th. Just click on the time you wish to come either
M- W- F 7:00 AM or M-W-F 6:30 PM
Dont Forget the 31 Hero's WOD Saturday.
STRENGTH
Max Ring Row x3 Sets
post reps to comments or beyond the whiteboard
WOD
"J.T."
21-15-9 reps for time of:
Hand-Stand Push-ups,
Ring Dips
Push-ups
Post total time to comments or beyond the whiteboard
Last week of August On-Ramp so time to Begin signing up for September on-Ramp which starts September 12th. Just click on the time you wish to come either
M- W- F 7:00 AM or M-W-F 6:30 PM
WOD
"Nancy"
Five rounds for time of:
400 meter run
95/65 pound Overhead squat, 15 reps
Post total time.
to comments or beyond the whiteboard
Last week of August On-Ramp so time to Begin signing up for September on-Ramp which starts September 5th. Just click on the time you wish to come either
M- W- F 7:00 AM or M-W-F 6:30 PM
STRENGTH
Push-Jerk 3-3-3-3-3
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WOD
3 minutes of Double unders
3 minutes of 95/65 lb Clean and Push jerk
2 minutes of Double unders
2 mintutes of 95/65 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95/65 lb Clean and Push jerk
Post total time to comments or beyond the whiteboard
TEAM WOD
For time:
Run 400m
250 1 Arm DB Power Snatches
500 DU
Run 400m
125 Pull-ups
One Arm DB Power Snatches – any member completes as many as they want with a 40 pound or 25 pound dumbbell. The leading edge of the DB touches the deck each rep, finish position is with the arm locked out overhead.
STRENGTH
Tabata Sit-ups
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WOD
Deadlift 3-3-3-3-3
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WOD
As many rounds as possible in 12 minutes of:
7 Box Jump (24/20 in.)
7 Pull-ups
7 Push-up (clapping)
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WOD
As many rounds as possible in 20 minutes of:
15 Good Mornings 45/33 lbs
15 Knees-to-elbows
:30 Seconds Superman Hold
Post total rounds to comments or beyond the whiteboard
STRENGTH
Thruster 2-2-2-2-2
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WOD
For Time:
15 Thrusters 95/65 lbs
200 m Sprint
10 Thrusters 95/65 lbs
100 m Sprint
5 Thrusters 95/65 lbs
50 m Sprint
Post total time to comments or beyond the whiteboard
STRENGTH
Max effort box jump height, at least 3 attempts
post reps to comments or beyond the whiteboard
WOD
21-15-9 reps of:
Squat Clean 135/95 pounds,
Ring dips
Post total time to comments or beyond the whiteboard
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