1. Shoulder Press 3-3-3
2. Complete as many rounds as possible in 10 minutes of:
10 Double Unders
10 Box Jumps (24/20)
10 Thrusters (95/65)
1. Shoulder Press 3-3-3
2. Complete as many rounds as possible in 10 minutes of:
10 Double Unders
10 Box Jumps (24/20)
10 Thrusters (95/65)
U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.
“White”
Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead (25lb for ladies)
Run 400 meters
We are open Monday for 10:00am only!!
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“Death by Thruster, Team style”
With a continuously running clock, perform 1 thruster at the start of the 1st minute. At minute 2, perform 2 thrusters. At minute 3, peform 3 thrusters….and so on. Only 1 teammate works at a time. (e.g. On minute 8, Jack can perform 5 thrusters but his teammate Jill must perform the other 3 before the minute is up.)
Split up the work any way you’d like. The first few minutes will seem like a breeze so enjoy them while you can! Chris will help you figure out the weight that suits you best.
Reminders
1. Shirts/tanks are now in stock. See Aysha at the gym if you preordered one.
2. Only ONE class on Monday May 28th! 10am.
1. Deadlift 3-3-3
2. “Cat Burglar”
9-15-21 reps of:
Deadlifts (225/155)
Box Steps with plate overhead (45/25) [24″/20″]
Knees to Elbows
40 meter bear crawl at the end of each round
* Tshirts are now in stock! If you preordered some, Aysha will be at the gym giving them out on the following days and times:
Friday
5 minute AMRAP of:
10 Box Jumps (30/24)
5 Thrusters (95/65)
then, 2 minute rest.
5 minute AMRAP of:
10 Pull-ups
5 Push Presses (95/65)
then, 2 minute rest.
5 minute AMRAP of:
10 Sumo Deadlift High Pulls (95/65)
5 Burpees
* Your score is combined number of reps achieved over all 3 AMRAPs
Sprint 400 meters. Four rounds total.
Rest approximately 2 minutes between rounds.
Extra Credit: 25 sledgehammer tire swings on each arm
“But won’t I get bulky??” Top 10 reasons heavy weights don’t bulk up the female athlete
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/44)
* Muscle-ups and HSPU’s will be scaled according to skill level…don’t worry, just come in!!
Progenex is now back in stock!!
“4 things women SHOULD BE (but aren’t) doing in the gym”
1. Power Clean 3-3-3
2. Five rounds for time of:
10 Power Cleans (135/95)
15 Wallball Shots (20/14)
WOD Demo [mov]
Don’t forget to book your massage with Amanda on Monday from 4:30pm to 7:30pm!
Teams of 2 (1 teammate working at a time)
Complete as many rounds in 20 minutes of:
Run 800 meters
1. Back squat 3-3-3
2. 21-15-9 reps of:
Front Squats (115/75)
Lateral hops over bar
Burpees