Wednesday, July 29, 2015

Tuesday, July 28, 2015

Tuesday 7/28/15 WOD


Strength
Lynne
5 rounds max reps
Body weight bench
Pull-ups

WOD
3 rounds
400m run
10 box jumps
10 T2B
10 wall ball

Monday, July 27, 2015

Monday 7/27/15 BIRTHDAY WOD!

Come in and wish Jimmy a Happy Birthday...and celebrate with a birthday WOD!

28 deadlifts
29 cleans
28 push press
28 box jumps
28 k2e
28 kb swings
28 hs push-ups
28 wall ball
28 double unders
28 cal row
28 push ups
28 sit ups
28 pull ups
28 air squats
28 burpees

Sounds like FUN!  ;)

Thursday, July 23, 2015

Thursday 7/23/15 WOD

Strength 
Floor Press 
5x3 

WOD 
31-20-10-5 
Row for Cal 
Plate OH lunges 
Ring dips 
Double unders 

What's a floor press?  Check it out here:



Wednesday, July 22, 2015

Wednesday 7/22/15 WOD

Strength 
deadlift 
5x5

WOD
5 rounds
400 m run
3 deadlifts 
9 T2B 
12 wall ball

Tuesday, July 21, 2015

Sunday, July 19, 2015

Monday 7/20/15

Strength 
Front squat 
5x3

WOD
6 rounds 
6 front squats
9 pull-ups 
12 box jumps 

Tuesday, July 14, 2015

Wednesday 7/15/15 WOD

Strength 
Bench 6x2

WOD
6 rounds 
20 push-ups 
20 sit-ups 
20 lunges 


Tuesday 7/14/15 WOD

Strength
Power Clean 6x2

WOD
8 rounds
3 hs push-ups
6 cleans
9 pull-ups
12 box jumps

Not sure what a power clean is or just looking for more info?  Check out this article by Mark Rippetoe.  


Monday, July 13, 2015

Thursday, July 9, 2015

Thursday 7/9/15 WOD

Strong man 
3 rounds 
3 min at each station 
1-sled pull 
2- sled pull 
3- tire flip 
4- farmers carry

Wednesday, July 8, 2015

Wednesday 7/8/15 WOD

Strength
20 deadlifts @ 275/185 lbs

WOD
400m run
20 2 pood kb swings
400m run
20 front squats @ 1115/85 lbs
400 m run
20 burpees
400m run
20 pull-ups
400m run
20 box jumps @ 24"
400m run
20 dumbbell squat cleans @ 35/20 lbs
400m run

Monday, July 6, 2015

Tuesday 6/7/15 WOD

Strength 
Bench 8-6-6-4-2

WOD 
21-15-9 
HS push-ups 
Ring dips/dips
Double unders

Monday 7/6/15 WOD

Strength 
OH Squat 5x3

Wod 
5 rounds 
5 OH squats 
15 pull-ups 
400 m run

Friday, July 3, 2015

Happy Fourth!

We want to wish all of you a safe and happy Fourth of July.

The gym will be closed on Saturday.  We will reopen with regular hours on Monday.

Before you head out to your BBQs and fireworks try out one of these WODs that can be done at home.

Road WOD 1:
For time:
10 rounds
10 push-ups 
10 sit ups 
10 squats

Road WOD 2:
For time:
100 jumping jacks
75 squats 
50 push-ups
25 burpees


Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...