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Sunday, September 25th, 2016

Rest Day!

Saturday, September 24th, 2016

8am: New Member class – Press, Push Press and Jerk

9am: Open gym and FREE workout open to public!

10am: Partner WOD

Partner up and complete as many reps as possible in 20 minutes of following rep scheme:

3 Deadlift (185/123)
3 Burpees
6 Deadlift
6 Burpees
9 Deadlift
9 Burpees
12 Deadlift
12 Burpees
15 Deadlift
15 Burpees
18 Deadlift
18 Burpees
21 Deadlift
21 Burpees…

If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Only one person may be moving at a time.



1 comment

Friday, September 23rd, 2016

Skill/Strength: Press, 1RM

Three rounds for time:
Run 300m
30 Box Jumps, 20″/16″
30 Wallballs, 20/14



1 comment

Thursday, September 22nd, 2016

Skill/Strength: Clean, 5 x 2

Two rounds for time:
Row 500m
40 Squats
30 Situps
20 Hand-release Pushups
10 Pullups


Wednesday, September 21st, 2016

Skill/Strength: none


At the 0:00 minute mark:
21-15-9 reps of:
Hang Snatch, 75/53
Kettlebell Swings, 55/35

At the the 15:00 mark:
21-15-9 reps of:
Toes to Bar
Front Squats, 75/53

At the 30:00 mark:
21-15-9 reps of:
Hang Cleans, 75/53
Ring Dips

Post your times for all three of your WODs to comments


Tuesday, September 20th, 2016

Skill/Strength: Bench Press, 3 X 3 @ 85%

WOD: Thruster, 2-2-2-2-2


Monday, September 19th, 2016

Strength/Skill: none

WOD: “Fight Gone Bad!”

Three rounds of:
Wallballs, 20/14
Sumo Deadlift High-pull, 75/53
Box Jump, 20″/16″
Push Press, 75/53

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Add your points and post them to comments.

Don’t know why, but this pic CRACKS ME UP!  I think it needs a proper caption…