Josh Newton

TUESDAY 171107

I. Warm-Up II. “Cindy’s A Jerk”   Complete the Following For Time: -12 Clean and Jerks 135#/95# -1 Round “Cindy” -10 Clean and Jerks -2 Rounds “Cindy” -6 Clean and Jerks -3 Rounds “Cindy” -2 Clean and Jerks -4 Rounds “Cindy”… Read more »

MONDAY 171106

I. Warm-Up II. Back Squat 5 / 4 / 3 / 3 Reps @ 85% III. “Air Force WOD” For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push Jerks (95/65 lbs) 20 Overhead Squats (95/65… Read more »

FRIDAY 171103

I. Warm-Up II.  Deadlift 3 / 3 @ 75% of 1RM 3 / 3 / 3 @ 80% of 1RM III.  5 Rounds For Time: 2 Bear Complex (PC/FS/PP/BS/PP) 135/95 12 Hand Release Push-ups 30 Double Unders Level III = Rx Level… Read more »

THURSDAY 171102

I. Warm-Up -Rowing Drills –Farmers Carry WU (db/kb set up) II. With a partner, for time: Row 10,000 meters (switch every 250m) Farmers Carry 100 ft. in b/n rows (teams choose weights) *This is our 3rd iteration of rowing intervals… Read more »

TUESDAY 171031

I. Warm-Up II. Halloween WOD: “The Wodding Dead” 20 Minute AMRAP 200m Med Ball Carry 20/14 (“Skull Carries”) 10 Pull-ups (“Blood on the Bar”) 10 Deadlifts 185/105 (“Skull Crushers”) 10 Burpees Over Bar (“Grave Jumpers”) Level III = Rx Level II… Read more »

FRIDAY 171027

I. Warm-Up II. Cleans (yes, squat) -8 Minutes to Establish a heavy or 1 RM clean III. For Time, with a partner.  You go, I go style: 8 Rounds  -5 Squat Cleans @ 75% of Heavy Clean -10 Burpee Box… Read more »