9.1.11

Deadlift
3-3-3-3-3

then

3 RFT:

5 Tire Flips
10 Hill Sprints (grass)
15 KB Swings (53/35)

Wed. Aug. 31

For Time:

Run 400m
then
21-15-9:
Wall Ball (20/14)
Hand Release Push Ups
then
Run 400m

Tues. Aug. 30

For Time:

150 Pull Ups
*On the minute, do 5 push press (95/65)
**No band pull ups, do 2 for 1 jumping pull ups w/kipping swing on box.
(Start with pull ups on the start of the clock.)

Mon. Aug. 28

Five rounds for time of:
3 Cleans (3/4 bodyweight), touch and go if you can.
20 Burpees

Fri. Aug. 26

"Helen"

3 RFT:

Run 400m
21 KB Swings (53/35)
12 Pull Ups

Thurs. Aug. 25

20 Min. AMRAP:

5 Burpees
10 Plate Press (45/25)
15 Wall Ball (20/14)

Wed. Aug. 24

21-15-9:

KB Swings (53/35) (competition level 70/53)
1 Hill Sprint w/KB
KB SDHP
1 Hill Sprint w/KB

Tues. Aug. 23

For Time:

50 Box Jumps
50 Hand Release Push Ups
50 Overhead Walking Lunge (45/25)
50 4-Count Flutter Kicks
50 Push Press (95/65)

Mon. Aug. 22

4 RFT:

20 Deadlifts (135/95)
Run 400m

We've Moved!

We are completely in the new space. We'll be there tomorrow morning around 10am to set up and back open Monday at 6am for WODs.

Moving!

We will be moving this Friday and Saturday to 1209 Lakeview Drive, across from the Franklin Bowling Ally. Please come by and help us load out the equipment and move it if you can. If we're not here, we're at the new spot.

Thurs. Aug. 18

5 RFT:

Sprint 200m
5 Burpees
10 Squats
15 Lunges Each Leg

Wed. Aug. 17

3 Min AMRAP:
Deadlift (135/95), you must show open fingers at the bottom of each deadlift to prevent bouncing.
rest 1 Minute
3 Min AMRAP:
Thrusters (135/95)]
rest 1 Minute
3 Min AMRAP:
Power Cleans (135/95)

Total reps for all 3 movements is score.

Tues. Aug. 16

Complete 40 Reps of the following for time:

Push Ups
Med Ball Cleans (20/14)
Box Jumps (24/20)
SDHP (53/35 kettlebell)
Muscle Snatch (high hang) (65/45)
Jumping Back Squats (65/45)

Mon. Aug. 15

3 RFT:

Run 800m
50 KB Swings (53/35)

Fri. Aug. 12

For Time:

Run 1 Mile (3 Building Laps)
20 Deadlifts (135/95)
20 Hand Release Push Ups
20 KB Swings (53/35)
20 Handstand Push Ups

Thurs. Aug. 11

Snatch Balance
1-1-1-1-1

then

7 Min AMRAP:

20 Tuck Jumps
20 4-Count Mountain Climbers

Snatch Balance Video

Wed. Aug. 10

15-12-9-6:

Pull Ups
Knees to Elbows

Tues. Aug. 9

RIP Aaron Vaughn

Run 800m
then
21-15-9 of:

Front Squats (95/65)
Push Press (95/65)
then
Run 800m

*Every time the bar touches the ground, do 5 bar-facing burpees as a penalty.

Mon. Aug. 8

20 Min AMRAP:

10 Push Ups
15 Wall Ball (20/14)
20 Box Jumps (24/20)

Fri. Aug. 5

21-15-9 of:

KB Taters (35/26)
Toes to Bar

You can see the taters in this wod from Rogue. Keep watching....

Thurs. Aug. 4

Front Squat
5-3-1-1-1

then

4 RFT:
20 Wall Ball (20/14)
20 ABMAT

Wed. Aug. 3

For time:

Run 800m
20 Overhead Squats (95/65)
20 Push Press (95/65)
20 SDHP (95/65)
Run 800m

Tues. Aug. 2

Deadlift
3-3-3

then

10 Min AMRAP:
5 Lateral Burpees
10 KB Swings (53/35)