08.20.13 – Tuesday WOD

Strength

HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes.

Conditioning

3 rounds for time of:

50 Double-Unders
20 Steps OH Lunges in place 115/75#
25 Burpees

Special Events

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Ladies night was a huge success and a great time. Thanks to everyone who came out!

08.05.13 – Monday WOD

Strength

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Conditioning

7 rounds for total reps of:

2 minute AMRAP of-

30 Double-Unders
ME C2B Pullups (15 rep cap)
ME Burpees

*Rest 1 minute.

Special Events

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

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06.25.13 – Tuesday WOD

Strength

5X1 3 Position Clean (Hi-Hang, Hang, Floor) + 1 Jerk – heaviest possible, rest 60-90 seconds

Conditioning

3 min AMRAP of:

5 C2B Pull-ups
5 Push-ups

-then (no rest)-

6 min AMRAP of:

30 Double-Unders
12 Burpees

-then (no rest)-

3 min AMRAP of:

5 C2B Pull-ups
5 Push-ups

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06.12.13 – Wednesday WOD

Strength

1 RM Power Snatch.

Conditioning

3 rounds for time of:

30 KB Snatch + OH Lunge 1.5 pood/1 pood (15L/15R)
40 Double-Unders

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! :)

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05.30.13 – Thursday WOD

Strength

7X3 Banded Deadlifts @ 55% Bar Weight + 25% Band Tension – rest exactly 60 seconds.

*Notes: The bar should be loaded with 55% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift.

Conditioning

10 minute AMRAP of:

30 Double-Unders
4 Power Cleans @ 155/105#
15 T2B

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05.21.13 – Tuesday WOD

Strength

7 X 1 Hang Snatch – heaviest possible, rest 60 sec.

Conditioning

For time:

50 Double-Unders
30 HSPU (reg standard)
20 T2B
50 Double-Unders
20 HSPU
15 T2B
50 Double-Unders
10 HSPU
10 T2B

Announcements

  • Visit our Facebook page and RSVP to our Memorial Day Pool Party this Sunday at 1:30 PM. Hope to see everyone there.
  • Memorial Day Hours will be 7:00 AM and 8:00 AM only.
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Tom and Brett love wall ball! 🙂

05.13.13 – Monday WOD

Strength

7 x 1 3-Position Snatch – heaviest possible, rest 60 sec.

*Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar.

Conditioning

10 minute AMRAP of:

6 Parallette HSPU (6″/4″ deficit)
30 (steps) BB Walking Lunges (front rack) 75/55#
60 Double-Unders

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John M. chalking up before attacking those OHS from the Saturday team WOD.