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Sandy Beaches

Monday June 18, 2018 Bodyweight Strength session: Reverse TABATA (10 second on, 20 seconds off, 8 rounds of each exercise) * Ring holds * L or Tuck Hang on Pull-up Bar * L or Tuck Sit on rings [...]

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Double Duty

Saturday June 16, 2018 WOD: 2 Rounds of: 21 Ball Slams 21 Toes to Bar then.. 2 Rounds of: 15 Heavy Kettlebell Swings 15 Double Crunches then.. 2 Rounds of: 9 Deadlifts @ 70% 9 Bar Facing Burpees

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Fran

Friday June 15, 2018 WOD: “Fran” 21-15-9 Thrusters (95,65) Pull-ups   Post WOD Cardio: Choose from the following: 5 x 400m SPRINTS… Rest 1 minute between runs 5 x 250m Row [...]

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Para Sailing

Thursday June 14, 2018 Strength Session: 1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch (from the ground) **Complete the sequence above every 90 seconds for 6 rounds.  Add weight after [...]

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Swoosh

Wednesday June 13, 2018 WOD: Part A: On a 3 minute clock complete: Side Shuffle Down/Back (the entire length of the gym-GET LOW) Run Forward Down/Run Backward Back (the entire length of the gym) [...]

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5-4-3-2-1

Tuesday June 12, 2018 WOD: 5 Rope Climbs (use a few pulls as possible) 50 Sit-ups 25 Box Jumps 4 Strict Press @ 85% of your 1RM 40 Sit-ups 20 Box Jumps 3 Rope Climbs 30 Sit-ups 15 Box Jumps 2 [...]

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Popeye

Monday June 11, 2018 WOD: 3 sets of: Max set of Ring or Box Dips Max set of pullups Farmer Carry 200m (53/35 in each hand) Rest 3 minutes between rounds   **We will have 6 Scores today. # of [...]

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Wet N Wild

Saturday June 9, 2018 WOD: 4 Rounds: Run 400m with a Slam Ball 20 Overhead walking Lunges with the slam ball overhead (L+R=2) 6 Wall Jumps (Over and Back = 2) 20 Alternating Single leg v-ups [...]

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Snapdragon

Friday June 8, 2018 WOD: EMOM X 10 minutes 1 Hang Squat Snatch @75% **In whatever time remains in the minute, do Box Jumps **Score today will be the weight lifted on Snatch and then the total [...]

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Full ROM

Thursday June 7, 2018 Strength Session: EMOM x 6 minutes 3 Unbroken Deadlifts @ 80% of your 1RM **Hold Plank in remainder of the minute   WOD: AMRAP 12 minutes: 8 Unbroken Front Squats @ 70% [...]