What? Winter? Go away! We want to WOD with the doors open today!!!
Strength WOD
8×2
Hang split snatch *alternate legs!
WOD
12 minute AMRAP (As many rounds as possible)
12 (6/6) Single arm Dumb bell Overhead Squat- 1 arm at a time, right then left. (40,25)
12 Wall Balls (20,14)
12 Box Jumps (24, 20)
Post total rounds
It’s a Helen kinda Monday!
“Helen”
3 Rounds for Time
400 Meter Run
21 Kettle Bell Swings (55,35)
12 Pull-Ups
Rest exactly 2 minutes, then buy out with
50 Back Squats (135,95)
Post total time
Once you get the hang of our new site please comment with times and thoughts on the WODS!!!
Frantastic Friday!
You asked and we don’t dissapoint! It’s Time for Fran!!!
Fran-
21-15-9
Thrusters (95,65)
Pull ups
Let’s Do This!!!
Thursday, April 18!
Open gym tonight! 6-730
Also, open house 10-2 Saturday, April 27 at our current location 114 Poplar!!!
Monday, March 25, 2013
WOD
30 min AMRAP
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
*** Buyin at minute 0, 10, and 20 of 10 Squat Clean and Jerks (155, 105). 30 reps in total.
Post total rounds of Cindy.
Wednesday, march 20, 2013
Tuesday, March 12, 2013
Monday, March 11, 2013
50 pull-ups 500 meter run
50 air squats 500 meter run
Accumulate 2 minutes in the Weighted Plank
Tuesday, March 5, 2013
Strength Wod
– Deadlifts (3,3,3,3, 3, 3)
Post 3 RM – does not have to be touch and go, but minimize rest in between reps to less than 5 seconds
WOD
4 Rounds
3 Min Clock For Work
1 Min of Rest
4 Min + 4 Rounds = 16 Minutes Total
Start With:
400 Meter Run
12 Toes To Bar
** Max KB Swings with remaining time (70, 55)
Post total Kb swing reps for all 4 rounds
