11 / 28 / 2013

happy-thanksgiving

 

 

 

 

 

 

 

 

We are closed for Thanksgiving.
We have special hours Friday.
9 – 11 am
We will be doing a Hero WOD.
Have a safe and happy holiday.

11 / 27 / 2013

3 Rounds
20 Push Press, 95 / 65
30 SDHP

Rest 1 min

3 Rounds
20 Wall Balls, 20 / 14
30 Deadlifts, 95 / 65

There is an 8 minute cap on both WODs.

11 / 26 / 2013

Strength
Power Clean EMOM
6 x 2 @75%

10 Rounds
3 HSPU
5 Power Cleans, 135 / 95
7 Box Jumps, 24 / 20

11 / 25 / 2013

Strength
Power Snatch EMOM
6 x 2 @75%

7 minute clock
Power Snatch, 95 / 65
Burpee

The WOD begins with 3 reps of each movement then ascends
by 3 each round until the clock runs out.

11 / 22 / 2013

Strength
Power Clean EMOM
6 x 3 @70%

For Time
12 – 10 – 8 – 6 – 4 – 2
HSPU
2 – 4 – 6 – 8 – 10 – 12
Power Clean, 155 / 105

11 / 21 / 2013

Strength
Strict Press EMOM
7 x 3 @70%

4 Rounds
30 sec On / 30 sec Off
Burpees
Pullups
Box Jumps, 24 / 20
Situps

1 Round =
30 sec Burpees
30 sec Rest
30 sec Pullups
30 sec Rest
30 sec Box Jumps
30 sec Rest
30 sec Situps
30 sec Rest

11 / 20 / 2013

 

 

 

 

 

 

 

 

 

 

Happy Birthday Barry!!!

Pre – WOD
Row
500m

Barry’s Bash
2 Person Teams
20 min Amrap
35 K Bell Swings, 1.5 / 1
11 Hang Cleans, 155 / 105
35 Wall Balls, 20 / 14
11 Deadlifts, 155 / 105

11 / 19 / 2013


 

 

 

 

 

 

 

 

 

Happy Birthday Alex!!

Strength
Power Snatch EMOM
7 x 1

Alex’s B – Day WOD
3 Rounds
24 Power Snatch, 75 / 55
24 Back Squat, 75 / 55
24 Pushups

11 / 18 / 2013

Strength
Front Squat
6 x 3 (From Floor)

For Time
50 T2B
Every time you drop from the bar perform 6 OH Lunges. 45 / 25
50 OH Lunges, 45 / 25
Every time you lower the plate perform 6 T2B

11 / 16 / 2013

 

 

 

 

 

 

 

 

 

 

Happy Birthday Luke!!!
Oh yeah, that just happened.

“Luscious”
Teams of 3
(1 working, 2 resting)
For Time
11 x 200m Run
140 Push Press, 95 / 65
140 SDHP, 95 / 65
140 Push Press, 95 / 65
16 x 100m Sprint

*Team must hold 70 / 53 lb K Bell for the duration of the workout…..Except Luke’s team. Luke’s team will hold a 77 lb K Bell.
If it touches the ground the entire team must perform 10 Burpees a piece.