HAPPY BIRTHDAY RALPH!!!

Workout of the Day Hang Power Clean Find your 5 rep max. 5, 5, 5, 5, 5 then “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups LEVEL 1:65#/45#, ring rows LEVEL 2: 85#/55#, banded pull ups LEVEL 3: 95#/65#, pull ups   Post your TIME to the Whiteboard.  

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Saturday, September 27th, 2014

Workout of the Day Team WOD:WOD 1: 12:00 AMcAP 3 Burpees 5 KB Swings (70#/53#) Row for calories In teams of two alternating EMOTM – score is total calories   Rest 2min   WOD 2: 5:00 AMRAP 1 Power Clean (95#/65#) 2 Lunges w/bar in front rack position 1 Push Press Alternate each round between…

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Wednesday, September 24th, 2014

Workout of the Day “Fight Gone Bad” Three rounds of: Wallball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push press, 75 pounds (Reps) Row (Calories) *In this workout you move from each of five stations after a minute. The clock does not reset or…

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