WOD

07/08/2014

5

Photo courtesy of CrossFit, Inc.

Photo courtesy of CrossFit, Inc.

Metcon (Time)

4 Rounds
50 Squats
40 Hip Extensions
30 Push ups

Skills

Rope Climbs

07/07/2014

11

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat

2×2 @ 80%
6×3 @ 80%

Metcon (Time)

For Time:
30 Calorie Row
30 Deadlifts (225/135)
30 Calorie Row
30 Hang Cleans (185/115)
30 Calorie Row
30 Shoulder to Overhead (135/95)
30 Calorie Row

07/04/2014

8

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (AMRAP – Rounds and Reps)

20 min Amrap
7 Toes to Bar
4 Thrusters (155/105)
20 Double Unders

“Happy 4th of July”

July 4th Hours & July 5th Workout Location

0

American Flag waving

JULY 4th HOURS

We will be open for the 6am regular class and then open gym from 8:30am-10:30am.

JULY 5th WORKOUT LOCATION

We will meet at the TTU Track. The workout will start at 9am.

Have a happy and safe July 4th!

07/03/2014

6

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Front Squat

3×2 @ 80%
5×3 @ 80%

Metcon (AMRAP – Rounds and Reps)

Amrap 15 mins
Run 200m
15 Back Squats (135/95)
10 Box Jump Overs (24/20)

07/02/2014

5

Darren!!! Happy Birthday!

Darren!!! Happy Birthday!

HAPPY BIRTHDAY DARREN!

 

Metcon (Time)

For Time:
20-15-10-5
Deadlift (315/225)
Bench Press (225/135)
Muscle Ups

07/01/2014

9
Happy Birthday Hunter!

Happy Birthday Hunter!

Front Squat

4×2 @ 80%
4×3 @ 80%

Metcon (AMRAP – Reps)

“GHOST”
6 Rounds
1 min Max Calorie Row
1 min Max Burpees
1 min Max Double Unders
1 min Rest

06/30/2014

5

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Weight)

Emom 10 mins
6 Clean & Jerks (135/95)

Metcon (Time)

3 Rounds For Time:
30 Box Jumps (24/20)
30 GHD’s
30 Hip Extensions

06/27/2014

6

Photo by Hillary Froning Photography

Photo by Hillary Froning Photography

Metcon (Time)

For Time:
100 Double Unders
21-18-15-12-9
Shoulder To Overhead (135/95)
Ghd’s
100 Double Unders

06/26/2014

11

Lauren-MUMetcon (Time)

For Time:
5-4-3-2-1
Deadlift (405/265)
Muscle Ups

Rest 3 minutes

Metcon (Time)

For Time:
7-6-5-4-3-2-1
Power Clean (225/135)
Bar Muscle Ups

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