We've MOVED to a NEW site

moved to a new site. Click link:

www.g7fitness.com

Excellent now lets do another one

Just wanted to say good job to everyone today. Jake that was awesome that you pushed through even though you have torn hands. So what will be going on for Saturday? Well first we will be meeting at 4:30. Now for the WOD.

Big Dawgs:

21, 15, 9

Box jumps

KB swings (1.5 pood)

Sumo deadlift high pulls

Dawgs:

Same as above with less weight

CF Central - Fittest Games Challenge WOD

Before checking out the WOD, check out Abby activating her shoulders and creating a great girdle to perform Overhead Squats.

SPARTANS:

Warm Up:

Agility work/ladder, 5/60's,

15,12,9 Squats/Supermans

The Hand Ripper:

4 rounds:

10 deadlifts (225 lbs)

10 pushups

15 pullups

Jr. SPARTANS:

Warm Up: 800m run, 15/12/9 Squats, Supermans

4 rounds:

6 deadlifts

8 pushups

10 body rows

Working on the Cleans

Cleans (Squat)

3 3 3 3 3

followed by:

20 push press (65#)

20 burpee pullup

10 push press (65#)

10 burpee pullup

Spartan 300 Challenge

25 Pullups
50 Deadlifts -135 lb. M/95 lb. W
50 Pushups
50 Box Jumps -24"
50 Floor Wipers -135 lb. M/95 lb. W
50 Dumbbell Clean and Jerk -35 lb./25 lb.
25 Pullups

Results from Push Jerk WOD and Monday WOD

3 rounds:

5 push jerks

10 burpees

Run 400m

Diego - 7:32 *135 lbs

Iceman - 7:46 *135 lbs

Mike - 7:47 *175 lbs

Mario - 9:02 *125 lbs

Papa Raza - 9:08 *175 lbs

Big Bad Bex - 9:43 *85 lbs

Vero - 14:16 *85 lbs

Run 800, 21, 15, 9 WOD:

Vero - 14:04 deads 65 lbs

Mike - 16:50 275 lbs

Papa Raza - 20:35 225 lbs

Diego - 20:46 225 lbs

Mario - 22:18 225 lbs

Iceman - 24:16 225 lbs

B3 - 24:42 135 lbs

Video of Tuesday Workout