Month: June 2014

WOD For time: 21-15-9, Kettle bell swings 70/53, Burpees over box 24/20. 7 Minute cap. 3 Minute rest then. 15-9-3 Kettle bell swings 70/53, Burpees over box 24/20. 5 Minute cap.

WOD Bench Press: 8-6-4-2-2-1-1. Burner: 4 x 250 Meter row.

WOD For time: 1 Round of “DT”, 200 Meter run, 1 Round of “DT”, 400 Meter run, 1 Round of “DT”, 200 Meter run. “DT” is 12 deadlifts, 9 hang cleans, 6 push jerks all @ 155/105.

WOD “Tabata This” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  For all exercises.     

WOD 5 Rounds for time: 10 Dumbell Thrusters  55/35, 75 Foot sprint, 10 Box jumps 24/20, 75 Foot sprint. Shae’s birthday Wod! Attention:  First – Members doing the Challenge – hang in there as you are into the home stretch with only 11 more days!! On Friday evening, June 13th, we will be having the … Read more