Warmup
500m row
3 rounds
10 bottom to bottom squats
10 sec bottom of squat hold
10 ring dips
2 min rest
Wod
Front squat
1-1-1-1-1-1-1-1-1-1
*Remember, Saturday’s workout will be at Blackbox. I’m planning to be there at 10:00am. The event …
Warmup
50 Double unders
3 rounds
10 deadlifts 45/35
10 power cleans 45/35
10 front squats 45/35
2 min rest
Wod
4 rounds
25 wall-ball shots 20/14
25 pull-ups
** This Saturday Blackbox is holding a fund raiser for Colleen Fahey’s …
Warmup
400m run
3 rounds
10 push-ups
10 jumping jacks
10 burpees
2 min rest
Wod
Tabata push-ups
Tabata sit-ups
Tabata squats
Warmup
500m row
3 rounds
10 kB swings 35/25
10 SDLHP 35/25
10 goblin squats 35/25
2 min rest
Wod
3 rounds for time of:
30 kettlebell swings 53/35
30 double-unders
Run 400 meters
Warmup
50 double unders
3 rounds
10 presses 4/35
10 push-presses 45/35
10 push-jerks 45/35
2 min rest
Wod
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase on each rep
Open gym
2-3
In teams of two
Complete as many rounds as possible in 15 minutes of:
5 deadlifts, 275/195, each
20 wall-ball shots, 20-lb. ball, together
15 burpees, over the bar, each
500m row
3 rounds
10 pull-ups
10 push-ups
10 squats
2 min rest
Wod
In front of a clock set for 12 minutes:
1 minute of double-unders
1 minute of dumbbell snatches 50/35
2 minutes of double-unders
2 minutes of …
Warmup
50 double unders
3 rounds
10 dB power cleans 35/25
10 dB thrusters 35/25
10 dB snatch alt 35/25
2 min rest
Wod
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
…
Warmup
400 m run
3 rounds
10 burpees
10 broad jumps
10 jumping jacks
2 min rest
Wod
3 rounds
30 push-ups
20 front squats 115/85
20 push presses 115/85
30 sit-ups