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

Strength WOD

Thruster

1 x 3, 3, 2, 2, 1, 1

Achieve a Heavy Single / 1 Rep Max

 

WOD

Complete For Time

60 Sit-ups

500 Meter Row

40 Sandbag Walking Lunges (60, 40)

30 KB Snatches (55, 35)

20 Shoulder to Overhead (135, 95)

10 Hand Stand Pushups

Tuesday, March 12, 2013

Strength WOD
6 min AMRAP
4 – Deadlifts
3 Hang Power Cleans (185, 115)
2 Front Squats (185, 115)
1 Shoulder to Overhead (185, 115)

Post total rounds.
WOD
4 Rounds
1 min MAX Reps
- KB Swings (70, 55)
- Calorie Row
- Double Unders
- Rest (1 min)
Post total reps.

Monday, March 11, 2013

For time complete:

50 push-ups 500 meter run
50 pull-ups 500 meter run
50 air squats 500 meter run

Core WOD

Accumulate 2 minutes in the Hollow Rock
Accumulate 2 minutes in the Weighted Plank