25
Jul 2014

7/25/14

 

For Time:

250 Meter Row

3 Muscle Ups / 3 Bar Muscle Ups / 9 Pull-ups

25 Front Squats (95/65)

3 Muscle Ups / 3 Bar Muscle Ups / 9 Pull-ups

25 STO (95/65)

3 Muscle Ups / 3 Bar Muscle Ups / 9 Pull-ups

25 Front Rack Lunges (95/65)

24
Jul 2014

7/24/14

 

5 Rounds

10 Power Snatches (95/65)

5 Over the bar burpees

10 T2B (Sub 15 V-ups)

5 Over the bar burpees

Run 400 Meters

23
Jul 2014

7/23/14

 

EMOM For 10 Min.

1 Power Cleans + 2 Push Jerks + 3 Front Squats (165/115)

 

14 Min. AMRAP

7 Box Jumps (24/20)

7 Power Cleans (135/95)

7 KB Swings (70/53)

22
Jul 2014

7/22/14

 

2 Rounds

25 Thrusters (115/75)

25 Pull-ups

25 Burpees

Rest 5 Min.

21
Jul 2014

7/21/14

 

Back Squats (Compare to 5/28/14)

5-5-5

 

12 Min. AMRAP

10 Hand Release Push-ups

10 Wallballs Shots (20/14)

200 Meter Run

20
Jul 2014

7/20/14

 

We will be closed today for the Beach WOD at Crandon Park.  We have Shelter 10 reserved and hope to see everyone out there to workout and then hangout after!!!

19
Jul 2014

7/19/14

 

For Time:

Run 400 Meters

30 T2B (Sub v-ups)

15 Deadlifts (185/135)

Run 400 Meters

30 KB Swings (53/35)

10 Deadlifts (185/135)

Run 400 Meters

30 Box Jumps (24/20)

5 Deadlifts (185/135)

18
Jul 2014

7/18/14

 

For Time:

500 Meter Row (Buy In)

21-15-9

Power Cleans (135/95)

Front Squats (135/95)

Pull-ups

17
Jul 2014

7/17/14

 

6 Rounds

10 Power Snatches (95/65)

10 Box Jumps (24/20)

Buy Out: 60 Burpees

16
Jul 2014

7/16/14

 

Push Press

3-3-3-3-3

 

2 Rounds (Pick up where you left off)

5 Min AMRAP

10 KB Swings (53/35)

10 Wallball Shots (20/14)

30 Double Unders

Rest 2 Min.