2014 08 24
TEST DAY! Prepare yourselves for a Squat 1rm today
A.
Squat 1RM
B.
8 Rounds, 30 On 15 Off
Pro Shuttle
Max Plate Touches 45/35 with time remaining
*** score will be total number of plate touches
2014 08 24
2014 08 24
2014 08 24
2014 08 23
2014 08 23
Bring A Friend Day Saturday 8.23.14
Bring a Friend Day! Bring as many people as you want. Even if you don’t know anyone here, just swing in for a workout 🙂 Everyone is invited.
A.
5 Rounds
3 Min AMRAP
7 Russian KB Swings 70/55
7 Push Ups
7 Air Squats
Rest 1 Minute
*** Partner 1 will do a full round then tag in Partner 2. Go back and forth till the 3 minutes is up. Each following round will be picked up where the team left off
2014 08 22
A.
5 Overhead Squat Every 2:30 for 20 minutes (8 sets)
Build to a heavy 5 over the 8 sets
B.
5 Rounds for time
Bear Crawl 20 Yards (10 yards out, 10 yards back)
5 Power Cleans 155/105
10 Bar Over Burpees
12 minute cap
2014 08 21
A.
For time
Row 500m
rest 1min
Run 400m
30 wall balls 30/20#; 10/9′ target
30 KB reverse lunges 55/35#/hand
30 box jumps sd 24/20″
30 T2B
60 DU
rest 3mins
Row 500m
20 minute cap
Notes:
The 500m Rows at the top and bottom, and the middle chipper are scored separately
2014 08 20
2014 08 20