7
Sep 2012

9/8/12

 

"Isabel"

30 Power Snatches (135 / 95)

 

3 Sets of Max Effort Dips

6
Sep 2012

9/7/12

 

15 Min. to establish a 5RM Deadlift

 

3 Rounds

21 Cal Row

15 KB Swings (70 / 53)

9 Front Squats (115 / 75)

5
Sep 2012

9/6/12

 

25 High Wallball Shots (Buy In - 20 / 14)

Run 800 Meters

5 Ground to Overhead (135 / 95)

Run 400 Meters

10 Ground to Overhead (135 / 95)

Run 200 Meters

15 Ground to Overhead (135 / 95)

25 Pull Ups (Cash Out)

4
Sep 2012

9/5/12

 

15 Min. to establish a 5 RM Front Squat

 

10 Min. AMRAP

15 Box Jumps (24 / 20)

12 Push Press (115 / 75)

9 Toes to Bar

3
Sep 2012

9/4/12

 

5 Rounds

5 Power Snatches (115 / 75)

10 Burpee Jump Up and Overs (20" / 16")

20 Double Unders

 

Accessory Work: Good Mornings 

 

2
Sep 2012

9/3/12

 

It's Labor Day and we will only be open for Open Gym today from 9am to 12pm!!!  Hope everyone has a fun and safe holiday!!

 

12 Min. to establish a 3RM Shoulder Press

 

"Fran"

21 - 15 - 9

Thruster (95 / 65)

Pull Ups

1
Sep 2012

9/2/12

 

Due to the holiday tomorrow (Labor Day) we will only have Open Gym from 9am to 12pm.  Come in and get your WOD on early so you can enjoy the rest of your day with family and friends!!!

 

"Sunday Surprise"

31
Aug 2012

9/1/12

 

10 Min. Ladder

3 Thrusters (95 / 65)

3 Ring Push Ups

6 Thrusters 

6 Ring Push Ups

9 Thrusters

9 Ring Push Ups

ETC.

30
Aug 2012

8/31/12

 

15 Min. to establish a 5 RM OH Squat

 

3 Rounds

40 Double Unders

21 Unbroken KB Swing (53 / 35) 

12 Pull Ups

** 3 Burpee Penalty if KB Swings are broken up

29
Aug 2012

8/30/12

 

Teams of 2

Row 2000 Meters

80 Deadlifts (165 / 115)

160 Push Ups (Hand Release)

80 Wallballs (20 / 14)

200 Meter Relay Run