Wednesday afternoons from 5 to 7PM are Free Days. Feel free to join our workouts as a drop in and get free instruction! We will scale the workout to your athletic ability.
Workout: Filthy Free Day
25 Wall Balls (20# Men / 14# Women)
25 Pushups
25 Double Unders ( or 75 Jump Ropes or 25 Tuck Jumps)
25 Pullups (or Jumping Pullups)
25 Walking Lunges
25 Burpees
25 Air Squats
Tom’s almost 60. Booya.
7:48 (6#, 75 jump rope)
7:57, 14# med ball, 75 single under jump ropes
6:24, Rx’d
Booya indeed! Keep up the hard work Tom, it’s an inspiration.
7:32 10# med ball, 75 jr’s
WOD in the woods:
Weighted pistols with 53# kb in goblet-squat position.
1-1-1-1-3-3 (reps per leg, alternating legs on sets of three)
AMRAP Turkish Getup for 5 min
completed 14 reps
Heavy C&J – up to 90kg. Not sure if I’ll be using a right-foot split jerk or push jerk for the upcoming meets.
nice load, Bin. hopefully you don’t have to compete against this guy:
http://www.youtube.com/watch?v=2mc3fBpm8WA 155 CJ @ 69 kg
what? Tom looks like CF Rockstar to me!
looking good Tom! nice form and you definitely have the intimidating face down cold. See you all soon.
8:23 subbed ring dips for double unders.
5:38
10#
75 jump rope
15 strict + 10 jumping pu
Ran 1 mile for time of 5:53. improvement of about 20 seconds.
6:12
6# ball, 75 jump rope, jumping pull ups.
8:52- 14# Med ball, 75 jump ropes, knee push-ups. jumping pull-ups
7:39, 14# wb
5:58 (10#, 75 jump rope, knee push-ups)
Thanks for the fun times guys! Appreciate the hospitality, and can’t wait to come back for more punishment!
As RX’d + C2B pullups, and overhead plate lunges at 20 kilos
7:08
7:51, 10# wb, 75 single jump rope, 15/25 JPU
9:27 (first timer!)
6:28 (10#, 75jumprope)