Author: Jim King

10 Jul Saturday, 11/07/15

Reminder that Mobility sessions are not currently scheduled in the timetable. “Holbrook” 10 rounds for time: 5 Thrusters (52.5/40kg) 10 Pullups 100m Sprint 1 Minute Rest httpv://www.youtube.com/watch?v=-KRUVTgWOw0...

09 Jul Friday, 10/07/15

For time: 40 Box Jumps (24/20") 40 SDHP (40/30kg) 800m Run 40 Box Jumps (24/20") 40 Push Presses (40/30kg) ...

08 Jul Thursday, 09/07/15

Overhead Squat 12 - 9 - 6 - 3 - 1 - 3 - 6 - 9 - 12 - As heavy as possible for each set https://www.youtube.com/watch?v=qxpv3qaq_AY...

07 Jul Wednesday, 08/07/15

AMRAP in 15 minutes: Power "Elizabeth" 21-15-9 Power Cleans (62.5/45kg) Ring Dips + 21-15-9 Pushups 200m Run between rounds Rx+ = Full "Elizabeth" + 21-15-9 HSPU with a 200m Run between rounds Score = Rounds + extra work e.g. 1 + 13 of 15 ring dips or 1 + 150m of 2nd run ...

06 Jul Tuesday, 07/07/15

- 4 cycles per station - 2 minutes per cycle A) 4 Front Squats @ 80%+ B) Max effort Row for Calories in 40 seconds + 15 Situps C) Max effort Rope Climbs in 40 seconds (bring long socks!) or Max effort reps of 1 SDHP (40/25kg) + 1 Burpee ...

05 Jul Monday, 06/07/15

CFB Matt Swift fundraiser Partner WODS (Tag in/tag out for each transition) A) AMRAP in 12 minutes: 40 Double Unders 20 Alternating Dumbbell Snatches (1 x 20/15kg) - Each partner does one full round before tagging partner - Score = total reps (60 reps per round) - AK & JK - 598...

04 Jul Sunday, 05/07/15 – Rest Day

03 Jul Saturday, 04/07/15

MOBILITY has been cancelled until further notice. WOD A) “Badger” 3 rounds for time: 30 Cleans (45/30kg) 30 Pull-Ups 800m Run or B) "Ship" 9 rounds for time: 7 Squat Cleans (85/57.5kg) 8 Burpee Box Jumps (36/24") - 40 minute cutoff will apply to both workouts. ...

02 Jul Friday, 03/07/15

No Gymnastics with April during Open Gym today. Check the Facebook page for suggested skills practice. A) Press 7-7-7 B) With a 15 minute time cap: 1000m Run Then AMRAP 10 Hang Power Snatches (30/20kg) (^50/35kg) 15 Pushups (^Ring Pushups) 200m Run httpv://www.youtube.com/watch?v=NeA-PRQdOgo...

01 Jul Thursday, 02/07/15

Partner WOD With a 12 minute time cap (^10 minutes), for time: 100 Wall Ball (9/6kg) (^9/6kg to 10') 50 HSPU (^Deficit) 30 Power Cleans (60/40kg) (^90/70kg) Then 6 minutes to find 1RM Hang Snatch https://www.youtube.com/watch?v=NF6yah3cgF8...