Cub Corps.

"Cub Gone Bad"

Row (Cal)

Wall Ball 

KB Swings

Box Jump

Push Press

3 x 5 minute Rounds

*1 minute rest between rounds.

Total reps of all exercises combined.

Alternate exercises every minute.

Friday 4/27

Dead Lift

1-1-1-1

"Grace"

30 Clean & Jerks for time (135#/95#)

Wednesday 4/25 - Thursday 4/26

Press

1-1-1-1

"Rower Fit"

How Fit are you...O'Neill Fitness Test

4 minutes on the monitor.

Max meters accumulated keeping your strokes/minute between 22-28 s/m.

Your Results Here

Click the link above to see where your fitness level is.

Cub Corp Grads Spring 2012!

 

Monday 4/23 - Tuesday 4/24

Back Squat

1-1-1-1

"Fran"

21-15-9

Thrusters (95#/65#)

Pull-Ups

Friday! Picture Day!

Deadlift

3-3-3-3

WOD:

"Helen"

3 Rounds for time:

400 meter Run

21 KB Swings (53#/35#)

12 Pull-Ups

Wednesday/Thursday...Wear your Shirts Friday! Picture time!

Press

3-3-3-3

WOD:

4 Rounds for time:

500 meter Row

12 Cleans (95#/65#)

10 Burpees

 

Monday/Tuesday

Squat

3-3-3-3

WOD:

"Cindy"

20 miute AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats