Kacey Millard

Saturday, November 4th 2017

KB Warm up

Team Workout
In teams of 2-3

3 Minute AMRAP:
500m row
20 Box Jumps (24/20)
20 Burpees

3 Minutes rest

6 Minute AMRAP:
500m row
20 Box Jumps (24/20)
20 Burpees

3 Minutes rest

9 Minute AMRAP:
500m row
20 Box Jumps (24/20)
20 Burpees

 

Friday, November 3rd 2017

Jack

Bring a Friend Day!

Double Under Retest
3 Attempts at Max Unbroken Double Unders

5 Rounds starting every 4 minutes:
5 Handstand Push Ups
12 Sit-ups
400m run
12 Sit-ups
5 Handstand Push Ups

Saturday, October 28th 2017

Katie S.

Partner WOD

0-10 minutes
800m Partner relay run

10-15
rest

For time:
Lift (15,000/10,000) pounds
Ground to Overhead

*One barbell per team. Each team chooses their own weight, but must use the same weight. Ground to Overhead = Snatch or Clean and Jerk.*

Friday, October 27th 2017

Ponce PM

“Fight Gone Bad”

3 Rounds for total reps:

1 Minute Max Wall Balls (20/14)
1 Minute Max Sumo Deadlift High Pulls (75/55)
1 Minute Max Box Jumps (20)
1 Minute Max Calorie Row
1 Minute Rest

Thursday, October 26th 2017

Craig

Strict Press: Week 7
Add 5lbs to your original 1RM
Percentages are based off of 90% of your 1RM

Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: 1+ x 95%
*Last set is an AMRAP

12 Minute EMOM:
Evens: 5 Strict Handstand Push Ups
Odds: 8 Toes to Bar + 8 Pistols (total, alternating)

Tuesday, October 24th 2017

Ryan

Front Squat: Week 7
Add 5-10lbs to your original 1RM
Percentages are based off of 90% of your 1RM

Set 1: 5 x 75%
Set 2: 3 x 85%
Set 3: 1+ x 95%
*Last set is an AMRAP

For time:

4 Rounds
200m Shuttle run
12 Chest to Bar Pull-ups
15 Med Ball Cleans (20/14)