Monthly Archives: June 2015

Wednesday WOD

Strength: Power Clean (not Squat Clean)IMG_4522

3-3-3-3-3-3  Increasing # Each Round

WOD: For Time

1000m Row (or 800m Run)

60 Double Unders

15 Muscle-ups

60 Double Unders

15 Muscle-ups

60 Double Unders

1000m Row (or 800m Run)

Tuesday WOD

Attention SaltWater Fitness…A Note From Your Coaches: We have lots of exciting things planned, in the works, on the way and in the programing to make our Gym & our Community even Stronger!!!  

Warm-up: 3 Minute AMRAP: 10 MedBall Squat Cleans & 10 Abmat Sit-ups

Strength/Technique: Hang Clean

3-3-3-3-3-3 Increasing weight.  Go as heavy as you can with clean technique!

Focus on FULL Hip Extension, Plantar Flex, Shrug, then High-pull.

Note: this is the Hang Clean so it is from the knees. (the High-hang Clean is from mid/high thigh position)

WOD: Complete All Reps For Time


Box Jumps  24″/20″ (Elite 30″/24″)

Hand Stand Push-ups

-Record Time, Rx/Scaled, Box Height-

Monday Fun-day!!

Call/Text/Msg your WOD buddy…Partner WOD!

Complete all reps for time: 8 Rounds (50 min cap)

-400m Run (side by side, no parter left behind)

-30 Wall Balls 20#/14#

-20 GHD Sit-ups (Rx = touch floor & toes on every rep)

-WB & GHD reps may be broken up anyway you want but you may not move on to GHD until all WB reps are complete.

-Record WB#, GHD/Abmat, & TIME-

Saturday 10am WOD

Team WOD Relay Style & We Have All The Favorite Movements.

Double Unders

Handstand Push-ups

Squat Cleans


Wall Balls

Bonus Round: One Minute Max Effort “Surprise”

-We will start warming up promptly at 10:05-

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