Survival Mode Fitness

WOD for tomorrow Tuesday 16 June Warm up: 1-3 rounds Normal... Strength: Strict press 6x6 AHAP Straight Across Active Warm Up: 3 sets: Kbell swing x 5 Hang clean x 5 Box Jump x 5 WOD For Reps: 3 rounds: FGB style: 1 min ME each exercise rest 1 minute after 5th exercise Airdyne Hang power cleans Box jumps Sit ups Kettlebell Swings

Thank you to everyone who came out to support the grand opening of "The Box" today!! Congratulations to Crystal for taking 1st and KC for taking 2nd in the RX division , also Silvia who took 3rd in the intermediate division. Way to represent guys!! So very happy that you guys have such a nice facility to work out in!!

THUR: 11 Jun 2015 Skill: 10min of rope climb work 100 hollow rocks... Warmup: 3 rounds 3 C2B pull-ups 3 HRPU 5 sit-ups 10 DU Wod: 5 rounds 5 bar MU 15 GHD SIT-UPS 50 DU

WED: 10 JUN 2015 Strength: 3x8 Front squat 80% or AHAP Warmup: 3 rounds 3 pwr clean... 3 FS 3 Burpee Wod: 8min EMOM 4 squat clean (185/125) 5 barbell facing burpee

TUES 9 Jun 2015 Skill: 3x15 hip&back ext. 3x8 alternating pistols or pistol progressions Warmup:... Run 100m 5 Russian kb swing 10 tuck jumps 5 Russian KB swing Run 100m Wod: Run 800m 30 kb swing (70/52) 50 box jump (24/20) 30 KB swing Run 800m