July 6, 2014
Sunday 140706
Rest day
July 2014
July 5, 2014
Saturday 140705
5 rounds for time:
5 Front squats (Men 225#, Women 155#)
15-foot rope climbs, 5 ascents
Run 400 meters with a plate (Men 45#, Women 25#)
Post time to responses.
July 4, 2014
Friday 140704
There will be one class offered at 9am today. All other classes are canceled.
HAPPY 4th of JULY!
“Fight Gone Bad” (Championship bout style; five 5-minute rounds)
Five rounds of:
Wall-ball, (Men 20 pound ball, Women 14 pound ball) 10 ft target (Reps)
Sumo deadlift high-pull, (Men 75 pounds, Women 55 pounds) (Reps)
Box Jump, 20″ box (Reps)
Push-press, (Men 75 pounds, Women 55 pounds) (Reps)
Row (Calories)
In this workout you move from each of five stations after a
minute.The clock does not reset or stop between exercises. This is a
five-minute round from which a one-minute break is allowed before
repeating. On call of “rotate”, the athletes must move to next station
immediately for best score. One point is given for each rep, except on
the rower where each calorie is one point.
Post score to responses.
Compare to May 4, 2013.
July 3, 2014
Thursday 140703
3 rounds for time of:
50 Medicine ball cleans (Men 20# ball, Women 14# ball)
Run 800 meters
Post time to responses.
This Friday, July 4th, we will have one class at 9am. All other classes will be canceled. Saturday classes will be as normally scheduled. Enjoy your holiday weekend everyone!
July 2, 2014
Wednesday 140702
As many rounds as possible in 20 minutes of:
10 Alternating one arm dumbbell squat snatches (Men 45# dumbbell, Women 30# dumbbell)
20 Overhead walking lunge steps (Men 45# dumbbell, Women 30# dumbbell)
30 Meters of burpee broad jumps
Post rounds to responses.
