09/30/13

WOD

3 Rounds For Time

400m Run
21 Kettle Bell Swings (35lbs/53lbs)
12 Pull Ups

09.27.13

WOD

"Karen" Benchmark

150 Wall Balls (14lbs-9'/20lbs-10')

Finish it off with
150 Sit Ups

*We are introducing the 9:00am - 10:00am Monday through Friday Starting Oct. 1 2013. We will also be having an Open Gym from 3:30pm - 4:30pm Tuesdays & Thursdays. The Open Gym is intended to allow you to work on lifts, gymnastic movements and anything you would like to improve on. It is NOT coached and it is NOT a time to pound out a WOD. Enjoy! :)

09.24.13

WOD

Count Your Reps

1 Minute Max Effort Air Squats
5 Minutes Max Effort Kettle Bell Swings (26lbs-44lbs/53lbs-70lbs)
1 Minute Max Effort Burpees
3 Minutes Max Effort Kettle Bell Swings (26lbs-44lbs/53lbs-70lbs)
1 Minute Max Effort Box Jumps (20"/24")

09.23.13

WOD

35 Minute Time Cap

1000m Run
10 Rounds
30 Double Unders
20 Sit Ups
15 Hand Release Push Ups
10 Pull ups
Finish with 1000m Run

09.20.13

WOD

4 Rounds For Time

16 Ring Push Ups
16 Pistols (8 each leg)
16 Burpees
16 L Sit Hold

09.18.13

WOD

10 Min AMRAP

8 Pull Ups
8 Deadlifts (165lbs/275lbs)
8 Toes To Bar

09.16.13

WOD

5 Rounds for time

1 Minute rest between each round
25 Kettle Bell Swings (35lbs/53lbs)
14 Lateral Box Jumps (20"/24")
7 Hang Power Cleans (95lbs/135lbs)