Other News

Monday, August 29th, 2016

Skill/Strength: Back Squat, 3 x 1 @ 90% 1RM or, UB Box Jump practice

WOD:
For time:
50 Ball Slams, 30/20
50 Kettlebell Swings, 53/35
50 Wallballs, 20/14
50 Lunges, 30/20
25 Ball Slams
25 Kettlebell Swings
25 Wallballs
25 Lunges

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Sunday, August 28th, 2016

Rest Day!

Saturday, August 27th, 2016

8am: New Member class – Intro to Back, Front and Overhead Squat

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

10am: Partner WOD

“Team Double Grace”
Buy in: 50 Synchronized Burpees (25 per teammate)
60 Clean & Jerks for time, 135/93
Cash out: 50 Synchronized Burpees (25 per teammate)

Only one person moving at a time on C & J.

Good looking’ group of crazy people.

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Friday, August 26th, 2016

WOD:
2:00 max rep effort of the following, with a 1:00 rest between exercises
Wallballs, 20/14
Double-unders
Calories on the Assault bike
Box Jumps, 20″/16″
Hand-release Pushups
Kettlebell Swings, 53/35
Burpees

Skill/Strength:
Handstand:  7 x :30 sec. hold/:30 sec. rest
Work on head and body positioning and strong active shoulders

Whoa!  293 lb. back squat for a new gym record.  Great job Tori!!!

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Thursday, August 25th, 2016

WOD:
In teams of two, complete as many reps as possible in 20min of the following:
Person 1: 175m Sled Drag, 75/50
Person 2: 10 Mountain climbers, 10 Ball Slams (30/20), 10 Mountain climbers, 10 Ball Slams, etc…

Skill/Strength: 5 x 10 Back Extensions

Angie!

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Wednesday, August 24th, 2016

WOD:
25 Shoulder Press, 75/53
500m Run
25 Hang Snatch, 75/53
500 Single-unders
25 Thrusters, 75/53
500m Row

Skill/Strength:
Every minute on the minute:  1 Snatch-grip Deadlift + 2 Sumo Deadlift + 3 Deadlift, ascending

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Tuesday, August 23rd, 2016

WOD: “Elizabeth”
Squat Clean, 135/95
Ring Dips
21-15-9 reps, for time.

Strength/Skill: “Goat” Tabata

Jay!

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