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July 3, 2015

"Back Squats For Freedom"The workout is broken into 3 pieces. Athletes complete each WOD in order. It takes 30 minutes to complete the entire workout. Your score is total reps of: backs squats, front squats, power cleans and burpees. WOD #1: Squat So Hard Max Reps Back Squats in 2 minutes rest 2 ...

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July 2, 2015

A.3 Sets, Not For Time:1 Turkish Get-Up (each arm)3-5 Alternating Pistols (or progressions)12-15 Box JumpsB.5 Rounds For Max Burpee Reps:Against a 2 Minute Running Clock, Complete The Following...3 Hang Cleans6 Shoulder To Overhead9 Front SquatsMax Burpee Reps**Rest 2 Mins Between Rounds

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**Kayak/Canoe Trip down the Satilla River on July 4, 2015**

It looks as though the Satilla will be high enough to accommodate kayaks and canoes on Saturday. For those interested in going, we will meet at the gym at 8AM. We will put in at the Jamestown Landing and take out at the Blackshear Bridge. Please contact Stephen if you ...

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July 1, 2015

A.Take 15 to 20 mins and build to a heavy, but not necessarily 3-RM, DeadliftB.In teams of 2, with only one partner working at a time, partners alternate whole rounds to complete 7 rounds each of:5 Deadlifts @ 65-70% of today's heavy triple3 Muscle Ups OR 6 C2B Pull-Ups OR ...

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June 30, 2015

A.4 Sets:3-5 Push PressRest 90 Secs3-5 Weighted Supinated Grip Pull-Ups @ 2110Rest 90 Secs**Keep weights constant through your sets** B.For Time:10 Wall Balls 20/141 Ring Dip9 Wall Balls 20/142 Ring Dips8 Wall Balls 20/143 Ring Dips7 Wall Balls 20/144 Ring Dips6 Wall Balls 20/145 Ring Dips5 Wall Balls 20/146 Ring Dips4 Wall Balls 20/147 Ring Dips3 Wall Balls 20/148 Ring Dips2 Wall Balls 20/149 Ring Dips1 Wall Ball 20/1410 Ring Dips

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June 29, 2015

A.4 Sets:6-8 Bulgarian Split Squats @ 30x0 (Each Leg)Rest 60 Secs60 Second PlankRest 60 Secs B.5 Rounds For Time:5 DB Complex10 Toes To Bar DB Complex=Right Arm Row/Push-Up/Left Arm Row/Push-Up/Jump to Standing/DB Clean/2 Front Squat/2 Push Press 

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June 26, 2015

A.5 Sets:Snatch 1.1.1 (Rest 5-7 Secs Between Singles)Rest 2-3 Mins Between Sets*Build over the course of your sets B.4 Rounds For Time:10 Hang Power Snatch @ 65% 1RM15 Box Jumps 24"/20" C.At your own pace...100 AbMat Sit-Ups

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June 25, 2015

A.5 Sets:4-6 DB Shoulder Press @ 2011Rest 60-90 Secs100m Farmer's CarryRest 60-90 Secs B.4 Minute AMRAP:10 Push Press @ 50% 1RM10 Pull-Ups *Rest Exactly 4 Minutes C.4 Minute AMRAP:10 KB Swings 55/3510 Hand Release Push-Ups

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June 24, 2015

A.3 Sets, NOT for Time:3-5 Pistols (or progressions)1-2 Rope Climbs40-50 Double Unders B.In teams of 2, partners alternate whole rounds to complete the following for time:30 Wall Balls 20/14400m Run

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June 23, 2015

A.Four Sets:3-5 Front Squats @ 31x1Rest 20 SecsMax Reps Pull-UpsRest 3 Mins B.10 Min AMRAP:10 Power Cleans @ 65% 1RM10 Burpees**How many of you just whipped out a calculator?**

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