Weighted Chin-ups 5-5-5-5-5 Weighted Ring Push-ups 5-5-5-5-5 (Alternating between chin-ups and push-ups) Then. For Total Time: Row 1000m 10 Burpees 10 Deficit HSPU 4″/2″ Rest 1 minute Row 500m 10 Burpees 10 Deficit HSPU 4″/2″ [fbcomments]
Thank you to everyone who attended the Bless the Gym training camp this weekend! Special thanks to Kendrick Farris for making the trip to NYC. The atmosphere was amazing, congratulations to all the athletes who made serious PRs! Check out the event album on Facebook….
Reminder: All regularly scheduled WODs are canceled today for the Kendrick Farris event. So then, what are you going to do today with your fitness? Well why not enjoy the weather before winter really sets in! Try the workout below on for size, taken from NCLAB….
Hang Clean + Jerk, 2+1 @ 55%, every 45 seconds for 9 minutes Then, 3RFT: 500m row 15 ring dips 15 front squats (95/65) [fbcomments]
“Two Girls; One Chipper” For Time: 15 HSPU 15 Deadlifts (225 /155) 15 C2B Pull-ups 15 Thrusters (95/65) Run 800m (you probably won’t want a jacket by this point) 10 HSPU 10 Deadlifts 10 C2B Pull-ups 10 Thrusters Run 400m (yep, no jacket) 5 HSPU…
Establish a new Overhead Squat 3RM Compare to 25SEP13 Then. 3 rounds for total reps: 45 seconds of Rowing (calories) Rest 25 seconds 45 seconds of Kettlebell Swings (53/35) Rest 25 seconds 45 seconds of Burpees Rest 25 seconds [fbcomments]
Establish a new Push Press 3RM Compare to 10JUL13 Then. Death by Burpee Pull-ups [fbcomments]
Please help get the word out about Monday’s event! Feel free to bring a friend to the WOD today. “ARMISTICE” Sign up and donate here. 9 minute AMRAP: 100 meter sprint 11 sit-ups 11 air squats 100 meter sprint 22 sit-ups 22 air squats…
Our tanks and shirts are guaranteed to add 10 pounds to your deadlift. Not to mention, you will look seriously awesome. Thruster 1-1-1-1-1-1-1 Then, “Fran” Compare to 24AUG13 21, 15 and 9 reps of: Thrusters (95/65) Pull-ups [fbcomments]
Deadlift 10-10-10 Then. 12min AMRAP 50′ Overhead Walking Lunge w/ Medicine Ball 30 Situps w/ Medicine Ball 10 Power Cleans 95/65 [fbcomments]