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WOD 4.25.15

FB2015a

Boot Camp Starts Monday!  More Info

 

Chelsea

EMOM 30

5 Pull Ups

10 Push Ups

15 Squats

 

*L2

Every 2 minutes

Core:

2x

15 Pallof Press Right

15 Forward Crunch with Band

15 Pallof Press Left

15 Supermans

Auxiliary Work

By |April 25th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 4.24.15

 

HeroMatthewAbbate

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

ABBATE

1 Mile Run

21 Clean & Jerk ( 155/105)

800m Run

21 Clean & Jerk

1 Mile Run

 

*L2

800m Run

21 Clean & Jerk *scale accordingly

400m Run

21 Clean & Jerk

800m Run

 

*L3

Partnered

Split the work in half alternating between athletes.

Core:

2x

15 Pallof Press Right

15 Forward Crunch with Band

15 Pallof Press Left

15 Supermans

Auxiliary Work

By |April 24th, 2015|Categories: Uncategorized|Tags: |0 Comments

UPDATE: Nurses Challenge is now an Individual Competition!

nurses4

We have updated this event from partners to individuals.

We will be posting the WODs on our Facebook Event page within the next couple of days, so please be sure to check it out!

RX Standards — Men/Women
Overhead Squat — 95/65
Kettlebell — 1.5/1
Wall Ball — 20# @ 10 feet /14# @ 9 feet
Power Snatch — 95/65
Pull Ups

The event is Saturday, May 9 from 9 am to 3 pm.
Please register by Wednesday, May 6th.
$45

Click here to register!

By |April 24th, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 4.23.15

nurses2

Nurses Challenge May 9th.  More Info

 

Front Squats @20X1 tempo

*% based of 90% 1 RM

5@ 65%,

5 @ 75%,

5+ @ 85%

Rest 2 minutes between sets

 

EMOM 12

3/1 Handstand Push Ups

5/3 C2B Pull Ups

*L2

3-5 Knees on Box HSPU (deficit if possible)

3-5 Pull Ups

*L3

3-5 Strict Press

3-5 Assisted Rack Pull Ups

 

Tabata 20:10 x 8

Row for Calories

Core:

2x

15 Pallof Press Right

15 Forward Crunch with Band

15 Pallof Press Left

15 Supermans

Auxiliary Work

By |April 23rd, 2015|Categories: Uncategorized|Tags: |0 Comments

WOD 4.22.15

FB2015b

Boot Camp starts Monday May 4th.  More Info

 

Every 90 seconds x 5

3 Position Snatch

High-Above Knee-Floor

Moderate-same weight for all 5 sets

Complete 1 round every 2 minutes for 10 rounds:

10 KBS(1.5/1)

10 Burpees 6” target

 

*Level 2- 7 Reps each

*Level 3- 5 Reps each

Core:

2x

15 Pallof Press Right

15 Forward Crunch with Band

15 Pallof Press Left

15 Supermans

Auxiliary Work

By |April 22nd, 2015|Categories: Uncategorized|Tags: |0 Comments