Thursday, October 31, 2013

Reminder: All afternoon classes are cancelled, have a safe & happy Halloween!! WOD 131031 2 Rounds 400m run 31 Mtn Climbers 25m broad jump 31 HR pushups 25m walking lunges 31 Burpees 50m bear crawl sled drag (95/135) 31 Straddle Leg raises

Tuesday, October 29, 2013

Pendlay Rows 5x4 8 RFT 6 Split Snatches (65/95) 7 Burpee pullups 8 Box jump overs (20/24) 50m sprint Endurance Option: 5 Rds 200m run 10 Dumbbell Snatches Right 10 Dumbbell Snatches Left

Monday, October 28, 2013

Squat Cleans 6x3 75 Dubs/225 20 thrusters (75/115) 5 Roman Deadlift (75/115) 50 Dubs/150 15 thrusters (75/115) 5 Roman Deadlift (75/115) 25 Dubs/75 10 thrusters (75/115) 5 Roman Deadlift (75/115) GoRuck Tough Tony Finch, Robert Thibodaux, Gina Finch, Michelle Thibodaux, Toni Howell & Madison Campbell successfully completed a GoRuck Challenge this weekend. Google it people,... Continue Reading →

Wednesday, October 23, 2013

Pause Front Squats (hold 5 seconds at rock bottom) 5x3@75% Kneeling Jumps 2-1-2-1-2 400m run 10-9-8-7-6-5-4-3-2-1 Squat Cleans (75/115), Adv (95/135) 2-4-6-8-10-12-14-16-18-20 Lunges 400m run Endurance option: 10-9-8-7-6-5-4-3-2-1 Burpee 200m run

Monday, October 21, 2013

Back Squat 5x3 2x10@70% of last set 10 min amrap 30 dubs 15 Power Snatch (55/75), Adv (75/115) Core: 3 Rds 20 straddle leg raises 10 sprinter crunches Endurance: 3 Rds 50 Dubs 20 V-ups 10 Deck Squats (25/45) 200m row Spartans Out of 222 teams, we ranked 3rd fastest!!

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