BACK SQUAT 3 x 5THENROW x 2000 meters CLICK HERE FOR MOBILITY WOD HOLY MOLY DOUGHNUT SHOP!!!!WHOSE BACK IS THAT???
WOD A.M.R.A.P x 20 POWER CLEAN BODY WEIGHT x 3OVER BAR BURPEE x 10PUSH JERK BODY WEIGHT x 3OVER BAR BURPEE x 10
WOD “Diane“ 21-15-9 reps of: 225 pound DeadliftHandstand push-ups IF YOU FINISH UNDER 10 MINUTES PRESCRIBED DO 30 MUSCLE-UPS FOR TIME IF YOU FINISH OVER 10 MINUTES DO 50 PUSH-UPS AND 50 AIR SQUATS FOR TIME
WOD 3 ROUNDSHURDLE 30/20″ x 5SUMO-DEADLIFT HIGH PULL 75/50 x 10PULL-UP x 15
WOD A.M.R.A.P x 15 FRONT RACK LUNGE = BODY WEIGHT x 3 DOUBLES x 50 GHD BACK x 10 DUMBBELL PUSH-PRESS 65/45 x 8 GHD SIT-UP x 10 CLICK HERE FOR MOBILITY WOD
WODSNATCH GRIP DEAD-LIFT 255/175 x 10 SNATCH GRIP DEAD-LIFT 225/155 x 20 SNATCH GRIP DEAD-LIFT 165/115 x 30 THEN A.M.R.A.P x 10 DOUBLES
“Coe” Ten rounds for time of: 95 pound Thruster, 10 reps10 Ring push-ups Mikko Salo 9:55, Peter Egyed 11:07, Kristan Clever 11:28 (65lbs), Rebecca Voigt 11:46 (65lbs), Kim Malz 13:49 (65lbs), Elyse Umeda 14:34 (65lbs). Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker […]
WOD SPRINT x 100 METERS HANDSTAND PUSH-UP x 10 SPRINT x 100 METERS TURKISH GET-UP 70/53 x 5 each arm SPRINT x 100 METERS BURPEE x 10 ROW x 500
WOD5ROUNDSSQUAT CLEAN 80% OF 1RM x 3BOX JUMP x 6PULL-UP x 9TOE TO BAR x 12 CLICK HERE FOR MOBILITY WOD
WODSNATCH BALANCE = FIND ONE REP MAXA.M.R.A.P x 7 MINUTESDEADLIFT 225/155 x 5JUMPING SQUAT x 10
THE COMPOUND OFFERS A WEEK FREE FUNDAMENTAL/TRIAL CLASS. You MUST complete this course before you can attend our regularly scheduled classes.You have three options depending on your individual circumstances……choose one of the following: a) Fundamental classes offered at 8:30-9:30am on Saturdays, 4:30pm on Tuesdays and 6:30 pm on Thursdays – you must complete 2 Saturday […]
“Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups4 Handstand Push-ups8 2-Pood Kettlebell swings Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.