Friday, July 3, 2015

Saturday, July 4, 2015

Happy 4th of July!! 
Arm/Leg Swings
400m Run
2 x10 of:
Shoulder Dislocates
OHS
Push-ups
DB Straight-leg Deadlifts

We have a scaled version and the Rx version. Pick your poison.....

WOD
Conditioning
20 Deadlifts 205/133#
400m Run
20 KB Swings 53/35#
400m Run
20 Overhead Squats 75/53#
400m Run
20 Burpees
400m Run
20 Box Jumps 24/20"
400m Run
20 Pull-ups
400m Run
20 Squat Cleans 75/53#
400m Run
Scale weights and runs as needed

WOD
Conditioning
"Lumberjack 20"
20 Deadlifts 275/183#
400m Run
20 KB swings 70/53#
400m Run
20 Overhead Squats 115/73#
400m Run
20 Burpees
400m Run
20 Pullups (Chest to Bar)
400m Run
20 Box jumps 24/20"
400m Run
20 DB Squat Cleans 45/30#
400m Run

Thursday, July 2, 2015

Friday, July 3, 2015



Arm/Leg Swings
2 x 10 of:
Shoulder Dislocates
Good Mornings
Wall Squats

WOD
Conditioning
"Crystal" compare to (5/5/15, 1/5/15, 2/19/14, 1/14/13, 12/19/11, 8/1/11, 4/11/11)
4 RFT
400m Run
21 Box Jumps 24/20"
12 Front Squats 135/93#

PMOD
Weightlifting
Clean and Jerk
10:00 EMOM 2 Reps, climbing

Wednesday, July 1, 2015

Thursday, July 2, 2015

Okay all you Dragonboat racers.  Mac and Rhonda have placed a sign-up sheet at the box for anyone interested in doing the Dragonboat races.  All proceeds go to fight cancer HERE in Beaufort.  There will be one practice session on July 11th, so get signed up asap.  

Also, please take note of the announcement in Wodify.  Our Saturday WOD for the 4th of July will be at 8:00 a.m. Come at 9:00 and you are too late.
Josh doing walking lunges with the axle bar!
Arm/Leg Swings
Samson Stretch L&R
Run 250m
2x10 of:
Air Squats
DB Straight-leg Deadlifts
Push-ups

WOD
Conditioning
“Lil Eva”
5 RFT:
400m Run
15 KB Swings 53/35#
15 Pull ups
Rx+ = Eva, 5 rounds, 30 reps, 70/53#

PMOD
Gymnastics
Max Pistol Squats in 1:00
41+ reps: Ninja
36-40 reps: Above average
31-35 reps: Average
< 30 reps: you need to work on these
Or practice scaled pistol squats