FILTHY BIRTHDAYS!

WOD~"Guess Dina's Age"

38 Box jump, 24 inch box
38 Jumping pull-ups
38 Kettlebell swings, 1 pood
38 Walking Lunge steps
38 Knees to elbows
38 Push press, 45 pounds
38 Back extensions
38 Wall ball shots, 20 pound ball
38 Burpees
38 Double unders

Post wod with time to comments.

A re-name of a wod from last week. If it is like me, the answer was NO, I am NOT okay! ;) How about all of you?

WOD~
AMRP15
10 SDHP (95/65#)
10 ring dips

Post rounds to comments.

Lucky number 7

WOD~

Front Squats 3x3

Then...

7 Rounds:

7 front squats (135 / 95#)

7 pull ups

Post time and weight to comments.

"Point Right!"

WOD~
Back Squat 3x3
Then...

Tabata Mash up
Deadlifts (225/155#)
Burpees

*Alternate each movement and complete a total of 16 intervals, 8 intervals of DL and 8 intervals of burpees. YEAH BURPEES!

Post weight sets and weight/time to comments.

"Annie are you okay?"

WOD~ "Annie are you okay?"

21-15-9
Row for calories
DB thrusters
KB sdhp (70/55#)
Burpee
Medicine Ball Clean (20/14#)
Slamball (20/14#) (*yes, the real wod calls for wallballs, but we are going to mix it up a bit...still intense stuff!)

Post time to comments.

Labor Day

WOD at 10 am on Labor Day, there will be NO 5:30 pm class.

Weather permitting = HOOVERBALL from 1o am - noon

If the weather doesn't cooperate = FRAN at 10 am

Which one are you hoping for????

FGB movements!!

WOD~ Time to practice all the movements for FGB5. Speaking of, have you signed up yet? Register at http://www.fgb5.org/ under team name "the conviction".
3Rds:

20 SDHP

20 Wallball

20 Push Press

20 Box jumps

Post time to comments.