Saturday, June 17, 2017

Awesome 5:30pm class!!

WOD:
Partner Jackie
2000m Row
100 Thrusters 45#/30#
60 Pull ups

Friday, June 16, 2017

Kelly is getting strong!

Weightlifting:
Back squat
WOD:
400m run
500m row
1 minute max box jumps 24″/20″
1 minute max push ups
1 minute max pull ups
*Rest 2 minutes in between each movement*

Thursday, June 15, 2017

Skill:
Rope climb
WOD:
3 rounds:
50m farmer carry 53#/35#
10 kb deadlift 53#/35
50m farmer carry 53#/35#
10 kb deadlift 53#/35#
50 abmat sit ups
5 rope climbs

Wednesday, June 14, 2017

 
Mother/daughter duo!
Weightlifting:
Power clean + Push jerk + Split jerk
WOD:
“Karen”
150 Wall balls 20#/14#

Tuesday, June 13, 2017

Ghost was the name of the WOD, not the color of our skin! Nice work all, it was a hot one!

Skill:
Muscle up
WOD:
12:00 AMRAP
3 Muscle ups
2 HSPU
1 Squat clean 225#/155#

Monday, June 12, 2017

Our newest foundations class. Nice work ladies!!

Weightlifting:
Shoulder Press
WOD:
“Ghost”
6 rounds
1 minute max calories on rower
1 minute max burpees
1 minute max double unders
1 minute rest

Sunday, June 11, 2017

Saturday’s partner WOD!

Open Gym 9:00 AM – 12:00 PM

Saturday, June 10, 2017

He’ll be doing muscle ups in no time!

Partner WOD:
20 minute AMRAP
4 Rope climbs
8 Chest to bar pull ups
12 Back squats 145#/105#
Partner A works on AMRAP while partner B runs 400m with med ball.  Switch every 400m

 

Friday, June 9, 2017

Fran!

Weightlifting:
Deadlift
WOD:
5 minute AMRAP
3 Deadlifts 275#/195#
5 Burpees
Rest 3 minutes
5 minute AMRAP
5 Deadlifts 225#/155#
7 Burpees

Thursday, June 8, 2017

Thanks for the amazing gift!!

WOD:
100m sled push 90#/45#
80 Kb swings 53#/35#
60 Goblet lunges 53#/35#
40 T2b
20 Wall balls 20#/14#