“Pheezy”

Complete three rounds for time of:
5 Front squat at 165 / 115 lbs
18 Pull-ups
5 Deadlift at 225 / 175 lbs
18 Toes-to-bar
5 Push jerk at 165 / 115 lbs
18 Hand-release push-ups

Post time to comments.

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Rest Day

Gym closed.

Happy Easter!!

For time:
50 Power snatch
40 Power clean
30 Overhead squat
20 Push press
10 Shoulder press

Use a barbell with 95 / 65 lbs.
Every time the bar is completely rested on the ground perform 3 bar facing burpees.
Black = 115 / 75 lbs

Post time to comments.

Mason, RJ and Luke getting after some rope climbs!

For time:
1,000 Meter row
Then three rounds of:
30 Wall-balls at 20 / 14 lbs
40 Meters overhead walking lunge at 20 / 14 lb Med ball

Post time to comments.

Ally doing over head walking lunges

Make up day

Choose a WOD you may have recently missed.

OR

“Goat Day”


“Goats” are weaknesses or movements that give you trouble. Next to training with Intensity, there is no faster way to improve your overall fitness (GPP) than fixing chinks in your armour. For this WOD pick One to Three ”Goats” and the coaches will create a WOD for you. Most Goat WODs will be in the form of an AMRAP 15 min. For example if you struggle with Handstand Push-ups and Double-unders, your workout may be: AMRAP 15 min of: 4 Handstand Push-ups, 12 Double-unders.

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Complete five rounds for time of:
20 Kettlebell swing at 55 / 35 lbs
30 Double unders
400 Meter run

Black = 70 / 55 lbs

Post time to comments.

Liz

Complete as many rounds as possible in 25 minutes of:

20 Deadlifts at 135 / 95 lbs
20 Box jump, 24 / 20 inch box
20 Un-anchored sit-ups

Post rounds to comments.

Strength WOD:

Back Squat 20 reps

This should be a maximal weight set. The recommendation is to use approximately 70% of your 1 rep max.

Post load to comments.

Metabolic Conditioning:

Complete three rounds for time of:

10 Push press at 135 / 95 lbs
15 Hand release push-ups
20 Pull-ups
Rest 2 min

Rest 10 Min then:

Complete as many rounds as possible in 6 min of:

7 Hang Power Cleans at 135 / 95 lbs
11 Ring dips
14 Toes to bar

Post time from first WOD and rounds from the second to comments.

Congratulations to Lance on his first Muscle-up!!

Rest Day

Gym closed.

Congratulations to Anthony on his first Muscle-up!!

21 – 15 – 9 reps and rounds for time of:
Thrusters at 115 / 75 lbs
Bar facing burpees

Post time to comments.

Gabriela in Destin