Fractured Fran

WOD~ "Fractured Fran"
5 rounds:
9 thrusters (95/65#)
9 pull ups
1 minute rest between rounds

Post total time along with weight to comments.

Spartan 300

Want Hollywood muscle? This 300-rep Spartan workout was used by the cast of the movie 300 in order to achieve a full-body transformation. For a Spartan-sized challenge, consider this your new fitness gauntlet for the day:

WOD ~ "Spartan 300"

25 pull ups

50 Deadlifts (135/95#)

50 push ups

50 box jumps

50 GHD sit ups (in the actual wod, they did floor wipers)

50 single arm clean and press ~25 each side (36# kb or db)

25 pull ups

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GOT MUSCLE?????

BECAUSE WE DO!!!!!

It's a strength day!

Bench Press 5x5

Then....

Tabata Squats

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Get low, low, low, low....

Stacey in the plank position of a push up! Strong girls we have here!

Your turn to get low today on squat cleans.... all the way down, @$$ to grass baby!

WOD~
Squat Cleans 3x5

Then...

AMRP15
3 power cleans (above 90)
5 front squats (below 90)
7 push jerks

Post weight sets along with weight and times to comment.

SPRINTS!

Pictures from our team wod.... nothing like joining together in misery! :)

WOD~ SPRINTS! Run Forest Run!

10 rounds of 100m sprints

Christine and Deads

New member, Melissa, locks out for overhead squats. Welcome to the family, Mel!

WOD~
"Christine" 3Rounds:
500 m row
12 Deadlifts (body weight)
21 Box jumps

Can you say, "Hello hip flexors"? Post weights and time to comments.

Nicole

Mike and Chief work through the KTE (knees to elbows) during the Easter Bunny's Revenge.

We are half way through April. How close are you to reaching your goals for this month? Have you been focusing on best practice to achieve the results you want. Take a moment to do a little soul searching, what are you doing great at? What can you improve on?

WOD~ "Nicole"

AMRP20

400m run

Maximum pull ups

Post rounds to comment.