Wednesday, April 30, 2014

Tuesday, April 29, 2014

Tuesday 4/29/14 WOD

Strong Man

2 rounds:
3 min at each station
Sled Pull
Sled Push
Tire flip
Farmer's carry

Monday, April 28, 2014

Monday 4/28/14 WOD

Weighted dip 3 RM

WOD
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Thursday, April 24, 2014

Wednesday, April 23, 2014

Sunday, April 20, 2014

Monday 4/21/14 WOD


30 box-jumps @24",
30 jumping pull ups,
30 1-pood kettlebell swings,
30 step walking lunge,
30 knees to elbows,
30 push-presses @45/30LBS,
30 sumo dead hp @53/35 KB
30 wall-ball shots @20/14LBS,
30 burpees,
30 double-unders

Saturday, April 19, 2014

***Holiday Weekend Schedule***

The gym is CLOSED on Sunday, April 20th.

There is one workout at 10:00am on Monday, April 21st. There will be no open gym.

Regular schedule will resume on Tuesday, April 22nd.

Have a great holiday weekend!

Tuesday, April 15, 2014

Tuesday 4/15/14 WOD

Skills day

Max box jump
KB skills
Max db snatch
1 min rope challenge
2k row challenge

Monday, April 14, 2014

Monday 4/14/14 WOD

"Wood"

5 rounds:
400 meter run
10 burpees
10 sumo deadlift high-pull 95/65
10 thrusters 95/65
1 minute rest

Wednesday, April 9, 2014

Tuesday, April 8, 2014

Tuesday 4/8/14 WOD

Skill:
Handstand pushups

10 rounds:
3 handstand pushups
6 deadlifts 225/155
12 pull ups
24 doubleunders

Monday, April 7, 2014

Monday 4/7/14 WOD

"Lynne"
5 rounds:
Bench press
Pull-ups

5 rounds:
24 KB swings
12 K2E
24 Lunges

Wednesday, April 2, 2014

Wednesday 4/2/14 WOD

2000 m row challenge

"Wittman"
15 KB swings 1.5pood
15 power cleans 95/65
15 box jumps 24"

Tuesday, April 1, 2014