Tag

handstand pushups
Strength: Front Squat 3-3-3-1-1-1 As heavy as possible Metcon: 4 rounds: 15 Handstand Pushups 30 KB Swings (70/52)
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CFD Intramurals registration is OPEN and captains have been named! Read here WOD  Skills: Muscle Ups AMRAP in 10 minutes Then,  Tabata Toes To Bar (4 minutes) Metcon: AMRAP in 12 minutes: 50 Double Unders 25 HSPU 25 Power Snatches (125/85)
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CFD Intramurals registration is OPEN! Read here WOD  Strength: Press 3-3-3-1-1-1 As heavy as possible Metcon: 5 Rounds For Time: 5 Deadlifts (275/185) 15 Handstand Pushups
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Endurance Workouts start tonight at 7:30pm! WOD  Skills: Handstand Pushups max reps EMOM for 10 minutes 3 Pistols Right and Left EMOM for 5 minutes Metcon: 3 rounds of 3 mins on/3 mins off AMRAP in 3 minutes: 6-9-12-15-18… Thruster (95/65) Toes To Bar Start rep scheme over at the start of each round Endurance...
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January Kool Aid Clubbers can win a Tour and Tasting at Durham Distillery! WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: Open WOD 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans (185/125) 6 handstand push-ups 3 cleans 9...
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WOD “Cindy” or “Mary” Then, 4 minutes of… 10 pushups 100 ft overhead med ball run 3 minutes of… 10 wall balls (20/14) 50 ft overhead walking lunge 2 minutes of… 10 KB swings 100 ft bear crawl 1 minute of… Burpees
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WOD Skills: Handstand Pushups max reps EMOM, 10 minutes 3 Pistols R & L EMOM, 5 minutes Metcon: For time: 50 Double Unders 15 Overhead Squats (135/95) 100 Double Unders 30 OHS 100 Double Unders 15 OHS 50 Double Unders
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WOD Strength: Take 20 minutes to make up a missed strength workout from the past week Metcon: “Nate” AMRAP in 20 minutes: 2 Muscle Ups 4 Handstand Pushups 8 Kettlebell Swings (70/52) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and...
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Join us TOMORROW afternoon for flag football at 1pm and TOMORROW night, 7-10pm, at Surf Club for our Annual Holiday Party! WOD Strength: 2 Jerk Balance + 1 Split Jerk 6 sets as heavy as possible Metcon: 15-12-9 Power Cleans (185/120) Handstand Pushups
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WOD Strength: Press 5-5-5-3-3-3 Metcon: AMRAP in 12 minutes: 10 Handstand Pushups 15 Toes to Bar
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