“Fight Gone Bad” Three rounds of: • Wall-ball, 20 pound ball, 10 ft target (Reps) • Sumo deadlift high-pull, 75 pounds (Reps) • Box Jump, 20″ box (Reps) • Push-press, 75 pounds (Reps) • Row (Calories) In this workout you move from each of five stations after a minute.The clock
3 Rounds 2 minutes Burpee Max reps Rest 30 seconds 2 minutes Chest to Bar Pull-ups Max reps Rest 30 seconds Post reps to comments.
Coach Bobby turned 25 on January 11th “Bobby” Every 25 seconds on the 25 seconds, execute the following: For 5 minutes: Muscle Clean and Jerk 65% of 1RM, 2 reps Rest 1 minute For 5 minutes: Power Clean and Jerk 70% of 1RM, 2 reps Rest 1 minute For 5
Rest day Box is Closed
Open Gym and On Ramps 10am-2pm
Complete as many rounds and reps as possible in 14 minutes: 20 Sit-ups 15 pistol squats 10 Toes to bar Post rounds and reps.
21-15-9 Box jump overs, 30″/24″ Snatch, 95/75 Post time.
In honor of Stuart Scott and his Family “The Chief” Max rounds in 3 minutes of: • 135 pound Power cleans, 3 reps • 6 Push-ups • 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
Open WOD 14.2 Every 3 minutes, complete 2 rounds of: • 10 overhead squats • 10 chest-to-bar pull-ups Increase the number of reps for each movement by 2 (10, 12, 14, etc) every 3 minute interval until you can not complete the rounds. Score is total number of reps.
Every minute for 20 minutes: Even minute 40 double unders Odd minute 20/15 calorie row Post successful rounds completed.