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Monday, July 25, 2016

Monday 160725

Three Rounds For Time:
25 Calories on Air Bike
25 Burpees
25 Kettlebell Swings (55/35)

Sunday, July 24, 2016

Sunday 160724

Moving and squaring away equipment

Saturday, July 23, 2016

Saturday 160723

Pull-up rig installation and moving day

Friday, July 22, 2016

Friday 160722

Complete as many rounds and reps as possible in 20 minutes:
Row, 20 Calories
20 Double-unders
Run 200 Meters

Thursday, July 21, 2016

Thursday 160721

WORKOUT 11.2
MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (100lbs / 45kg)
12 Push-ups
15 Box jumps (20")

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (145lbs / 65kg)
12 Push-ups
15 Box jumps (20")

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (90lbs / 40kg)
12 Push-ups
15 Box jumps (20")

Wednesday, July 20, 2016

Wednesday 160720

Strength:
10 minutes to establish a 1RM Push Press
WOD:
15 minute AMRAP
5 Push Press @65% of 1RM
10 Toes To Bar
30 Double-under

Tuesday, July 19, 2016

Tuesday 160719

Strength:
7 minute EMOM
2 Power Cleans + 3 Front Squats @70% of power clean 1RM
WOD:
21-15-9 rep rounds for time
Hang squat cleans (115/80)
Chest To Bar Pull-ups

Monday, July 18, 2016

Monday 160718

Three Rounds For Time:
Row 500 Meters
50 Burpees
50 Sit-ups

Sunday, July 17, 2016

Sunday 160717

Olympic Lifting. Make up a missed WOD. Mobility.

Saturday, July 16, 2016

Saturday 160716

4 Rounds For Time And Reps
Run 200 Meters
15 Dead-lifts (225/155)
1 Minute Max Rep Push-ups