Wednesday, July 18, 2018

Wednesday, July 18, 2018

A) Bench Press
10-5-10-5-10-5^
*Across on the 10's / Ascend on the 5's*
 - Then -
B)  " Side Eye "
With a 7 minute window:
1,000m Row
- With remaining time max burpees over the rower

" SWEAT "
3 Rounds Of:
With a 7 minute window:
1,000m Row  Buy In - In remaining time
Round 1 - Max Burpees Over Rower
Round 2 - Max Medball Squat Cleans
Round 3 - Max Burpees Over Rower

* Rest 3 Minutes Between Rounds *

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Wednesday, July 11, 2018

Wednesday, July 11, 2018

A) Pause Power Clean Technique
- OTM x 7 complete a Pause Power Clean with a 2-second pause at:
1 - Just Below The Knee
2 - Mid Thigh
3 - Power Receiving Position (Catch)
- Then -
B) " Big Bang "
For Time with an 8:00 Cap:
50 Power Cleans (205,145)

"SWEAT"
Complete a 12 Round Tabata (:20on / :10off) for each of the following:
- Calorie Row
- V-Ups
- Calorie Row
- Burpees
*Rest :90 Between Tabatas*

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Saturday, July 7, 2018

Saturday, July 7, 2018

Doors open at 9:30am. This is a community event. ALL are welcome.

See workout descriptions below.

10:00am:

"Jen"

2 Burpees
7 Air Squats
2.007 Mile Run/Walk
*28 Push-Ups in front of the Harris house on Elwin Street.

Jen's Numbers:
- Jen lost her life on 2-7-2007
- She was 28 years old

United States Marine Corps Captain Jennifer Harris was 28 years old when the helicopter she was flying was shot down on 2-7-2007 in Iraq. Jennifer was a 1996 graduate of Swampscott High School and her parents Raymond and Rosalie still reside on Elwin Street in Swampscott.

11:00am:

"Jared"

AMRAP 15
2 Muscle Ups
24 Burpees
30 Double Unders

Jared's Numbers:
- Little League baseball number was 15
- He was born February 24th
- His favorite number was 24
- The house he grew up in was 30 Pittman Road

United States Army Specialist Jared Raymond was 20 years old when the tank he was traveling in was struck by a roadside bomb in Iraq. Jared was a 2004 graduate of Swampscott High School. He grew up on Pittman Road, where his mom Jacki still resides.

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Monday, July 2, 2018

Monday, July 2, 2018

"CAPTAIN CRUNCH"
In a 4:00 Window…
3 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
2 Rounds Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (135/95)
Time remaining, Max Calorie Row
- - Rest 4:00 - -

In a 4:00 Window…
1 Round Of:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)
Time remaining, Max Calorie Row

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