Month: July 2015

Fight Gone Bad Friday!

Workout of the Day: “Fight Gone Friday” Same format as FGB JUMP ROPE SQUATS V-ups GROUND TO OH (Can use barbell or DB ) 3 rounds Rotate each movement each minute, rest 1 minute between rounds

Ben’s LAST DAY WOD

Bens Final Workout: 4 rounds 10 power cleans 10 Push-ups 3 rounds 20 WB 20 KBS 2 rounds 7 KB Snatch 7 Box Jumps Advanced Workout: 4 rounds 10 power cleans 135/95 10 HSPU 3 rounds 20 WB 20/14 20 KBS 70/53 2 rounds 7 power snatches 7 box jumps

Happy Birthday Leida!!

Leida’s B-Day Workout: Buy-in: 19 Pull-ups 2 Rounds 7 KBS 15 Dips 7 Goblet Squats 15 Ball Slams 39 Lunges Cash out: 76 situps Advanced Workout: 4 Rounds 62lb/44lb

Marcia’s B-Day WOD!!

Marcia B-Day Workout: Partners or Individual Buy in- 50 burpees 50 push press 50 MBC EMOM 5 deadlifts (use same weight as PP) Cash out 50 cal row Advanced Workout: 95/65 20/15

Pushups/Walking Lunges/Sit-ups/Wall Ball

Workout of the Day 20 min. total 4 Rounds – for max reps 1 min. – Push-ups 1 min. – Walking Lunges 1 min. – Sit-ups 1 min. – Wall Ball 1 min rest between rounds.  Score is total reps. Advanced Workout Hand-release w/ plate OH (45/25) GHD 2 for 1

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