Behind-the-neck jerk 1-1-1-1-1-1 reps Push jerk 10-8-6-4-2 reps [embed]https://youtu.be/IRhjJL5xWS8[/embed]
2017 07 05
Run 5 laps row 500 m run 4 laps row 400 m run 3 laps row 300 m run 2 laps row 200 m
2017 07 04
We are closed today, but don't you FRET! We have a great at home WOD you can do with your closest friends and family.... They may not like you much after though :) EMOM 20 MIN ODD: 10 Burpees EVEN: 30 Air Squats
2017 07 03
2017 07 02
"Cameron" For time: 50 walking lunge steps 25 chest-to-bar pull-ups 50 box jumps(24"/20") 25 triple-unders 50 good mornings (45#/35#) 25 ring dips 50 knees-to-elbows 25 wall-ball "2-fer-1s" (20#/14#) 50 sit-ups 5 Rope Climbs
2017 06 30
2017 06 29
"Workout 12.2" AMRAP 10 MIN 30 Snatches (75#/55#) 30 Snatches (135#/95#) 30 Snatches (165#/115#) as many reps as possible (210#/145#)
2017 06 28
"Badger" 3 rounds for time of: 30 Squat Cleans (95#/65#) 30 pull-ups Run 800 meters In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.
2017 06 27
Kids today are less fit than they were twenty years ago. Okay, okay, I know I am young and was born in the 90’s, but growing up I didn’t have a phone or all the gaming systems that are available now. For people who were born in the…
2017 06 27
2017 06 26