Tuesday 1-1-19
“Angie” for two
In teams of two, working one at a time,
Split the work equally
100 pull ups
100 pushups
100 sit ups
100 squats
Category: Uncategorized
Monday 12-31-18
Warmup
500 m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 snatches 45/35
2 min rest
Wod
12 min AMRAP
1 snatch 135/95
3 clean and jerks 135/95
30 double-unders
Sunday 12-30-18
Open gym 2:00-3:00
Whole 30 meeting 3:00-4:00 bring your questions
Saturday 12-29-18
In teams of two,
Fight gone bad style
3 rounds, one minute per station, working at the same time
- wall ball shots 20/14
- calories on the assault bike
- kB swings 53/35
- calories on the rower
- Wall walks
- Rest
Friday 12-28-18
Warmup
500m row
3 rounds
10 jumping jacks
10 sec bottom of squat holds
10 burpees
2 min rest
WOD
3 rounds
60 squats
30 knees to elbows
30 ring pushups
Thursday 12-27-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 m,in rest
Wod
4 rounds
7 reps squat cleans 135/95
7 reps shoulder-to-overhead 135/95
7 burpees
7 chest-to-bar pull-ups
Rest 2 minutes between rounds.
Wednesday 12-26-18
We will be closed today. See you tomorrow!
Travel wod.
On a 12-minute clock,
4 rounds of:
1 minute of burpees
1 minute of sit-ups
1 minute of lunges
Tuesday 12-25-18
The gym will be closed today and tomorrow.
Merry Christmas
Monday 12-24-18
The gym will be closed the 24th through the 26th.
Travel wod
4 rounds for time of:
Run 400 meters
50 squats
Sunday 12-23-18
Open gym 10:00 – 11:00 AM