08.13.13 – Tuesday WOD

Strength

HBBS: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.

Conditioning

5 rounds for time of:

30 sec. ME Split jumps
30 sec. Rest
30 sec. Strict pull-ups
30 sec. Rest
30 sec. ME HSPU
30 sec. Rest

Special Events

Last Week’s Video Highlights

07.04.13 – Thursday WOD

Strength

HBBS 8X4 @ 80% – rest at least 2 minutes

Conditioning

12 minute AMRAP of:

100′ Burpee Broad Jump
100′ OH Walking Lunges 45/25# (plate)

Announcements

july-fourth-bbq

07.01.13 – Monday WOD

Strength

HBBS 7X5 @ 75% – rest at least 2 minutes

Conditioning

3 rounds for time of:

30 KBS 24/16kg
60 Double-Unders

Announcements

DSC_0248

06.13.13 – Thursday WOD

Strength

5X3 HBBS @ 65% – rest 90 sec.

Conditioning

4 rounds for total working time:

30 KBS 1.5 pood/1 pood
12 HSPU (regionals standard)
12 Pullups

Rest 1:1

Beach WOD – Saturday, June 15th at 9:00 AM

Get ready to have some fun, but work hard! We are still finalizing the WOD, but be prepared to work in teams to accomplish movements such as burpees, swimming, running, and mountain climbers. You will get wet and sandy, so be prepared.

  • Where: The Undertow Beach Bar, 3850 Gulf Blvd St Pete Beach, FL 33706‎
  • When: June 15th at 9:00 AM
  • Post WOD: Fun in the sun with our awesome CF 727 community! :)

DSC_0202