7′ AMRAP

This is really cool! WOD 7′ amrap of: 10 Push Press 95/65# 10 Pullups rest 2′ then 7′ amrap of: 10 DL 225/185 10 ring/fixed dips and for those of you struggling with ring dips here is a ring dip progression to try

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30s

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  WOD 30 dball 30 dbl unders 30 wall balls 30 dbl unders 30 box jumps 30 dbl unders 30 burpees 30 dbl unders 100m fence run after each set of dbl unders   check the main site tomorrow, CFSJ should be demo-ing the WOD

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OH Lunges are good for you

Garret lunging rx

WOD 21-15-9 weighted OH lunges pullups weighted situps

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Linda AKA 3 bars of death

Rod

WOD 10-9-8-7-6-5-4-3-2-1 reps of Deadlift 1 1/2 BW Bench BW Clean 3/4 BW another benchmark WOD to record in you log book that I know you all faithfully using to enter all your workouts

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bring a friend sunday

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Don’t forget, Sunday’s you can bring a friend free. Workouts are programmed with the new person in mind. WOD Tabata 20 seconds on 10 sec off kettlebell swings pushups russian twists air squats

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Tabata!

Heath working db thrusters

WOD 8 rounds of 20 sec work and 10 sec of: pushups rest 1 min then 8 rounds of 20 sec work and 10 sec of: hurdle hops The science behind tabata as appeared in Men’s Fitness, May 2004 The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness [...]

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