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

28
Aug 2012

8/29/12

 

15 Min. to establish a 3RM Push Press

 

50-40-30-20-10

Air Squats

Sit Ups

15 SDLHP between each round

27
Aug 2012

8/28/12

 

5 Rounds

8 Power Cleans (135 / 95)

8 Front Squats (135 / 95)

30 Double Unders

Rest 1 min. between rounds

26
Aug 2012

8/27/12

 

EMOM for 10 Minutes Perform 5 Power Snatches (115 / 75)

 

3 Rounds

6 DB Snatches Each Arm (50 / 35)

12 Pull Ups

18 Box Jumps (24" / 20")

 

25
Aug 2012

8/26/12

 

"Sunday Surprise"

DUE TO THE UNKNOWN PATH OF ISAAC, WE WILL BE CLOSED TODAY, SUNDAY, AUGUST 26TH FOR THE 9:00AM CLASS.  PLEASE BE SAFE AND WE WILL SEE YOU TOMORROW!!!