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Monday September 19, 2016

Posted on Sep 18, 2016 | 0 comments

WOD:

12 Min EMOM

Odd: 20/15 Cal Row

Even: 15 Power Cleans 95#/65#

Rest 3 Min

12 Min EMOM

Odd: 17/12 Cal Bike

Even: 15 Wall Balls 20#/14#

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Friday September 16, 2016

Posted on Sep 15, 2016 | 0 comments

Next Friday, September 23, CornHole / Spike Ball Tournament and Potluck @ 6PM.  If you do not want to play, you can still come!  We would love to see everyone!

Strength:

Hang Clean

In 15 Min – Work up to  a Heavy Single

WOD:

4 Rounds

AMRAP 3 Min

5 DB Hang Squat Cleans 50#/35#

5 DB Thrusters

5 DB Push Press

Rest 2 Min

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Thursday September 15, 2016

Posted on Sep 14, 2016 | 0 comments

Skill:

10 Min EMOM

Odd: Strict Pull Up x 5-8 reps

*Modification – negative pull up/scap pull up

Even: Strict Handstand Push Up x 1-5 reps

*Modification – HSPU om Box

 

WOD:

3 Rounds for Time

200 m Run

25 Wall Balls 20#/14#

200 m Run

15 Toes to Bar

 

 

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Wednesday September 14, 2016

Posted on Sep 13, 2016 | 0 comments

Thank you for all of the birthday wishes and for participating in that  crazy birthday WOD!  Happy Wednesday!

- Jamie

WOD:

In pairs…I go, you go

10 Rounds Each

20/15 Cal Bike

15 Burpees

 

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Tuesday September 13, 2016

Posted on Sep 12, 2016 | 0 comments

Don’t Forget…September 23rd (Friday), we will be hosting a CornHole/ Spike Ball Night & Potluck.  Find a partner and come have some fun, even if you do not want to play, join us for some food and beverages!  A sign up sheet will be on the desk, sign up is not mandatory but will give me an idea of how many will be there.

Another date for your calendar…Saturday December 3, 2016…Santa Smackdown is back!

WOD:

Buy In – 45 Cal Bike

then

4 Rounds

9 Hang Power Cleans 135/95

13 Pull Ups

19 Front Rack Lunges 135#/95#

71 Double Unders

then

Buy Out – 45 Cal Row

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Monday September 12, 2016

Posted on Sep 11, 2016 | 0 comments

Trevica.01

Congratulations to Trevor And Erica!  Best wished to you for a long and happy marriage!

 

WOD:

20 Min EMOM

Odd: 10 Back Squats

Even: 10 Deadlifts

*Use 40%-60% of your 1 RM for DL and Back Squat

 

Fitness/Conditioning WOD:

20 Min AMRAP

10 Deadlifts

15 Box Jump overs

20 Cal Row

 

Post WOD:

3 rounds not for time

20 Weighted Sit Ups

20 Ball Slams

 

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