“Front Squat Medley” 3 Rounds, Each For Max Reps: 1st Round: 185/135 2nd Round: 135/95 3rd Round: 95/65 (There is no set break time between rounds) (Remember Kerri? Becky? Lauren?) Core: 50 Pendulums … Read more »
WODs
Sep 20, 2011:
For Time: 100m Sprint 10 STRICT Should Press 100m Sprint 9 SSP 100m Sprint 8 SSP 100m Sprint 7 SSP 100… 6… *Continue to the last set of 1 SSP *SSP means: “Nothing going on downstairs”, you need… Read more »
Sep 19, 2011:
AMRAP In 12 Mins Of: 3 KB Swing (52/35) 3 Pull-Up (DH Or Kip) 3 Box Jump (30/24) 4 KB Swings 4 Pull-Ups 4 Box Jumps 5 KB Swings 5 Pull-Ups 5 Box Jumps 6 KB Swings 6 Pull-Ups… Read more »
Sep 18, 2011:
*HLCLV 2-4 pm I Will Have A WOD Available, Or You Can Work Technique In Open Gym *Teens Friendly WOD Today…Come WOD With The Family. *No 0930 Warrior Program (Actually…It Was FGB6) 3 Round Tabata…20 Sec On,… Read more »
Sep 17, 2011:
“FGB6” On A Continuously Running Clock, Perform 1 Min, For Max Reps, Of Each Of The Following Exercises: Wall Ball (20/14) SDHP (75/55) Box Jump (20″) Push-Press (75/55) Row For Calories -Rest 1 Min- *Repeat For Two… Read more »
Sep 16, 2011:
REST DAY (The Gym Is Closed) *Prepare For FGB6 On Saturday From 12-4pm. ALL Members Are Welcome To Participate…And Bring Your Friends And Family.
Sep 15, 2011:
For Time: 1.5 Mile Run (To the Light and Back, Then To The White Fence and Back) Recovery Tools Class Advanced: 25 Mins After The “3,2,1…Go”: Kipping Pull-Up Contest: You Get 1 Round Only… (Grab The… Read more »
Sep 14th, 2011:
AMRAP IN 15 Mins Of: 10 D/U’s 3 O/H Squats 7 Toes-To-Bar 3 O/H Squats (S:45/30 RX:75/55 A:95/65) Advanced: O/H’s From The Snatch Core: 50 Additional Toes-To-Bar
Sep 13, 2011:
Education: The Deadlift Every Min On The Min, For 20 Mins, Complete: 3 Deadlifts (S:135/95 RX:185/135 A: 4 DL’s 225/185) Then, Immediately Following: 100 Air Squats For Time BTW…BA: 4 DL’s 275/225
Sep 12, 2011:
10 Partnered Rounds For Time: Run 200m 1 Rope Climb (Sub – 8 Jumping Ring Pull-Ups) *Partner 1 Starts With Run *Partner 2 Starts With Rope
