WOD

Strength: 70% Push Jerk 4,4,4,4 Good Mornings Ascending Weight 3,3,3,3 Then 40,30,20,10 400m Run KB Swings Double Unders Clean Burpee Bar Hops 400 m run... Read More

Strength Squat Clean 3,3,3,3,3 Front Squat 7,7,7,7 Then Workout from Functional Fitness Open 2012 7 Minute AMRAP Ladder- Start with 3 then add 3 each... Read More

Light Weight Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which... Read More

Strength: 1 Rep Max Pick 2 Movements and Find 1 Rep Max Chipper 20 Slams 20 Med Ball Cleans 20 Wall Balls 20 Push Press... Read More

Strength: Strict Press 3,3,3,3 – Push Press (same weight) 3,3,3,3 & 10 Min Time Limit 50 Deadlifts any time weight rests on ground must complete... Read More

Strength: 4 Attempts Max Reps- Strict Pull ups – OVHS – Increasing weight 4,4,4,4 & “Bear Work” 3 Rounds For Time 10 Deadlifts 10 Hang... Read More

Strength: 1 Rep Max Pick 2 lifts and find 1 Rep Max & 21, 15, 9 Wall Ball Burpees Snatch

Strength: Push Press 3,3,3,3,3 Front Squat 3,3,3,3,3 & 4 Rounds For Time 7 Pull Ups 7 Toes 2 Bar 14 Front Squats

Reminder tomorrows class will be at 8:30am not 9. Hope to see everyone come out and start the weekend off right!

Strength: 1 RM Clean 1,1,1,1,1 & 2 Rounds for Time 25 Push Ups 10 Deadlifts