Monthly Archives: June 2017

Team Saturday

Johnson hang cleanin WOD: 3-2-1 In teams of 2 – For Time: 300 Air Squat 200 Pull Up 100 KB Swing (70/53) **every 3 min 10 synchro Burpee** (partition reps as needed – 1 works and 1 rests until synchro Burpees)


Friday – 6.30.17 – “Eliza-like”

Hurts so good! WOD: 10-9-8-7-6-5-4-3-2-1 Power Clean (135/95) Ring Dip


Thursday of the Endurance

Yoga Wednesday before endurance Thursday


Wednesday – 6.28.17 – Max Effort

Bill P. WOD: 3 Rounds for Reps: 1 min max box jump 1 min max Alt DB Snatch (50/35) 1 min max Double under 1 min max alt reverse DB lunge (hold DB in goblet with hands on each head) 1 min max hollow rock 1 min rest


Tuesday – 6.27.17 – Assault + Triplet

5am Phil! Sprint: :30 work / :30 rest x 3 min for max cal assault bike WOD: 15 min clock 2k Row in the time remaining: Ascending ladder x 2 Deadlift (185/125) T2B


Monday – 6.26.17 – Congrats Diana!

Congrats Diana on your engagement!!! We are all so happy for you. Strength: 3 x Max Rep Strict HSPU WOD: 5-4-3-2-1 Rope Climb (10 S2O + 10 bar facing Burpee after each) (Crx 155/105 – Rx 135/95 – L1 95/65)


Team Flame Thrower

Good luck to everyone competing at the Asbury Park Summer Games!  Come on down to convention hall and support! 5am grinding! WOD: “Flamethrowers” Teams of 2 2 Rounds For Reps 7 Min clock 50 Pull Up Max Wall Ball (20/14) 7 Min clock 50 Toe 2 Bar Max Hang Squat Clean (95/65)


Friday – 6.23.17 – Strength + Triplet

Joan looking strong in her FDC gear! Strength: 2 Rds of KB DT WOD: 50-40-30-20-10 Hand Release Push Up KB Swing (53/35) Lunge Steps (BW)


HAPPY BIRTHDAY COACH JILL!

        “Jacked and Jill” WOD: 6 Rounds For Time (Cap 40): 1 Rope Climb 9 HSPU 7 Deadlift (225/155) 3 Bar Muscle Up 22 Double Under 44 Hollow Rocks


Endurance Wednesday!

         Candlestick finisher bright and early! Partner Endurance WOD!