4-22-15
For Load 15 mins to work up to a Heavy Single Squat Clean Every Minute on the minute for 15 mins: 1 Squat Clean Mins 1-5: 80% Mind 6-10: 85% Mins 10-15: 90%
4-21-15
Complete for time 3 Rounds Of: 10 Front Squats, 185/115 – no rack 20 Chest-to-bar pull ups 50 Double Unders Skill – Cool Down: 5 rounds 1 Wall Walk + 10 Shoulder Touches
4-20-15
Complete for time: 1 Mile Run 21 Kettlebell Swings 21 Goblet Squats 800m Run 15 Kettlebell Swings 15 Goblet Squats 400m Run 9 Kettlebell Swings 9 Goblet Squats Men 2 Pood (75#) Women 1.5 Pood (53#) Great job to all …
Read More
4-18-15
Complete for time 5 rounds of: 10 Overhead Squats, 115/75 20 Sit ups 10 Push ups Row 300m Good Luck to all of our competitors participating in the Festivus Games today at CF Launch in Mandeville.
4-17-15
“J” Complete for time 200 DU Buy-In 4 Rounds of: 5 Muscle Ups 10 Front Squats, 155/105 15 Handstand Push ups 20 Burpees Modifications: Muscle Ups – 10 Chest to Bar Pull Ups and 10 Hand Release Push Ups Hand …
Read More
4-16-15
Complete for time 3 rounds of: 30 Calorie Row 30 Kettlebell Swings, 53/35 30 Wallballs, 20/14 Core Work: 5 Rounds Hold L-Sit while hanging from pull up bar for 20 secs. Rest as needed between rounds. If not able to …
Read More
4-15-15
For Load / Technique: Overhead Squat, 2-2-2-2-2 w/5 sec pause in the bottom of the squat Snatch Balance, 1-1-1-1-1 Hang Squat Snatch, 1-1-1-1-1
4-14-15
Complete for time 21-15-9 reps of: Deadlift, 275/175 Box Jump, 30/24 Cool Down: 20 Front Leg Swings 20 Side Leg Swings Hold Pike Stretch 2 mins Hold Cobra Stretch 2 mins
