(910) 579-9348

August 20, 2018

“Teams of 2
AMRAP 7:
50 Bench Press
50 Bench Press (add weight)
AMRAP Bench Press (add more weight)
rest 3 minutes
50 Hang Squat Cleans
50 Hang Squat Cleans (add weight)
AMRAP Hang Squat Cleans (add more weight)
rest 3 minutes
50 Deadlifts
50 Deadlifts (add weight)
AMRAP Deadlifts (add more weight)”

“Teams of 2
AMRAP 7:
50 Bench Press (95/65)
50 Bench Press (105/75)
AMRAP Bench Press (115/80)
rest 3 minutes
50 Hang Squat Cleans (75/55)
50 Hang Squat Cleans (95/65)
AMRAP Hang Squat Cleans (105/75)
rest 3 minutes
50 Deadlifts (135/95)
50 Deadlifts (155/105)
AMRAP Deadlifts (185/135)”


Teams of 2
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
rest 3 minutes
50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)
rest 3 minutes
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)”


August 17, 2018

#tgif

“Overhead Squat
Build to a Heavy Set of 3
“Dilly Dilly”
AMRAP 12:
2 Power Snatches
4 Overhead Squats
16/12 Calorie Row”

“Overhead Squat
Build to a Heavy Set of 3
“Dilly Dilly”
AMRAP 12:
2 Power Snatches (95/65)
4 Overhead Squats (95/65)
16/12 Calorie Row”

“Overhead Squat
Build to a Heavy Set of 3
“Dilly Dilly”
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row”


August 16, 2018

#100burpeessaywhat

6am will meet in the OIB Pier Parking Lot for a run.

ONLY OPEN GYM TOMORROW. Times: 9 to 11:30am or 5:30 to 7:00pm

SPIN 6am and 8am

For Time:

30 Goblet Squats

30 Dumbbell Push Press

1 Mile Run

10 Pull Ups or 20 Ring Rows

1 Mile Run

100 Burpees

 

For Time:

30 Goblet Squats

30 Dumbbell Push Press

1 Mile Run

10 Pull Ups or 20 Ring Rows

1 Mile Run

100 Burpees

For Time:

30 Goblet Squats

30 Dumbbell Push Press

1 Mile Run

10 Pull Ups or 20 Ring Rows

1 Mile Run

100 Burpees


August 15, 2018

“Wodfather Wednesday”

CF1 and CF Express are the same today:

“5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (35’s/25’s)
1 Minute Single Unders
1 Minute Calorie Bike
1 Minute Rest”

“5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest”

“5 Rounds:
1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)
1 Minute Double Unders
1 Minute Calorie Bike
1 Minute Rest”


August 14, 2018

“Teams of 2, AMRAP 20:
50/35 Calorie Row
50 Kettlebell Swings
50/35 Calorie Row
200 Meter Run”

“Teams of 2, AMRAP 20:
50/35 Calorie Bike or Row
50 Kettlebell Swings (53/35)
50/35 Calorie Bike or Row
200 Meter Weighted Run “

“Teams of 2, AMRAP 20:
50/35 Calorie Bike
50 Kettlebell Swings (70/53)
50/35 Calorie Bike
200 Meter Weighted Run (50/35)”


August 13, 2018

“Daniel”
For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

““Daniel”
For Time:
35 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
35 Pull-ups”

““Daniel”
For Time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups”