“Elizebeth” 21-15-9 Clean @135/95 Ring dips

“Russell” Run 800 meters ———————- 5 rounds of: 20 Hand-release pushups 20 Overhead plate squats 45lbs/25lbs 50 Double-Unders ———————– Finish with 800 meter run Captain Drew Russell was a friend of many and a hero of all.  Please come join Read More …

Rest Day!!! Everyone take a look at mobilitywod.com today, it’s worth it. 

Hero WOD Saturday!!! “Blake” 4 Rounds for time 100 Ft. walking lunge 45lb plate over head 30 Box Jumps 24″ 20 Wall Ball Shots 20lb ball 10 handstand pushups

3 Rounds for Time: 800 Meter Run 15 Kettle Bell Swings 2pood/1pood 20 Pushups 20 Squats

Snatch 5-5-4-4-3-3-2-2-1-1-1

Team WOD, 10 minute AMRAP: 10 med ball cleans other partner does pushups until med ball cleans are complete Final score for team is the total number of pushups completed in the 10 minutes.

For Time: 20 Deadlifts 195lbs/135lbs 20 Wall Balls 20lbs/14lbs 18 Deadlifts 18 Wall Balls 16 Deadlifts 16 Wall Balls 14 Deadlifts 14 Wall Balls 12 Deadlifts 12 Wall Balls 10 Deadlifts 10 Wall Balls 8 Deadlifts 8 Wall Balls 6 Read More …

20 minute AMRAP: 10 Thrusters 95/65 10 Burpee Box Jumps 10 One Arm Kettlebell Cleans, Alternating 1pood/26lbs Mondays 7:30am and noon classes are cancelled, our schedule will return to normal Tuesday!

For time: 100 burpees 10 minute rest, then… 10 rounds for time: 10 pushups 10 situps 10 squats I hope everyone’s having a great weekend!