WOD 5 . 1 . 18 The Chief” Max rounds in 3 minutes of: 135 / 95 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles. Each year in the United States Navy, a highly qualified […]
Thank you to everyone that came out for the COPS for CANCER event. It was a huge success. Lots of positive vibes and fitness. Huge congrats to all the athletes that donated their time and energy to compete in something bigger than themselves. WOD 4 . 30 . 18 A. Front Squat 5 – 5
There will be NO Saturday classes due to Cops for Cancer. Come have a Burger and hang out and watch Simi Valleys finest throwdown for Cancer. WOD 4 . 27 . 18 “Lynne” Five rounds for max reps of: Body weight bench press Pull-ups
WOD 4 . 26 . 18 ” The Ghost ” Bring your lungs to this one. Time to work on our conditioning. 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Post
WOD 4 . 25 . 18 A. Push Jerk Practice 10 – 8 – 6 – 4 – 2 – 1 B. ” From the Window to the Wall ” For time 10 Push Jerks 185 / 125 25 Toes to bar 50 air squats 5 Rope Climbs 50 air squats 25 Toes to bar
From the window to the wall Read More »
WOD 4 . 24. 18 ” The Captain ” 3 Rounds 20 Deadlifts 225 / 155 20 HSPU 20 Box Jumps 24 / 20
wod 4-23-18 a. Ovhd squat 10-10-10-10 b. For time “ dr downhill “ 1000m run 50 wall balls 10 ring muscle ups scale : 10 jumping ring muscle ups or 20 pull ups and 20 push ups
WOD 4 . 20 . 18 A. Work up to a heavy power clean in 10 min B. AMRAP 13 Power Clean 1 , 2 , 3, 4, 5, ETC After each set perform 1 Round of Cindy : 5 pull ups ( scale 5 ring rows ) 10 push ups 15 squats Use 155
Remember to sign up for the Cops for Cancer – even if you are going to just judge or get a shirt , still sign up so we can can get a head count. I strongly encourage everyone to sign up though! You may be nervous now, but I promise you will be pumped you
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