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Archive | January, 2014

Friday January 31, 2014

Workout of Day:
Three rounds for time of:
800 meter run
Push Press, 15 reps (95/65)
Kettlebell Swing, 25 reps (53/35)

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Thursday January 30, 2014

Workout of the Day:
In front of a clock set for 15 minutes:
1 minute of Squats
2 minutes of Double-unders
3 minutes of Push-ups
4 minutes of Sit-ups
5 minutes of Pull-ups

Post number for each exercise and total reps for 15 minutes to comments.

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Wednesday January 29, 2014

Workout of the Day:
Power Clean 1-1-1-1-1-1-1
Then:
AMRAP 10 Minutes
3 Power Cleans 135/95
3 Burpees
6 Power Cleans
6 Burpees
9 Power Cleans
9 Burpees
and so on……increase every round by 3 reps until the AMRAP is over.

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Tuesday January 27, 2014

Workout of the Day:
“Nate”
20 Minute AMRAP of:
2 Muscle Ups (Sub 6 Pull-ups)
4 Handstand Push Ups (Sub 8 Push-ups)
8 Kettlebell Swings 70/53

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Monday January 27, 2014

Reminder:  Due to the Holiday we will only be open for Open Gym from 8am-10am.
Workout of the Day:

45-35-25-15-10 reps of:

Wall Ball

Double-unders

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Saturday January 25, 2014

Workout of the Day:
In teams of two with only one partner working at a time:
Run or Row 800 meters
75 Pull-ups
25 Squat Cleans 135/95
75 KB Swings
25 Squat Cleans 135/95
Run 400

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Friday January 24, 2014

Reminder: we will be meeting up at Abacus from 5:30pm and on for Happy hour this Friday, January 24th. We will be cancelling the 5:30pm class, but will be holding a 4pm class. Also holiday hours on Monday, January 27th: open gym 8-10 a.m.
Workout of the Day:
Push press 3-3-3-3
Then:
5 Rounds for time:
10 Push press (115/75)
20 Double-unders
10 Toes to bar

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Thursday January 23, 2014

Workout of the Day:
7 minute amrap:
20 Wall ball shots (20/14)
30 Sit-ups.
Rest 3 minutes
then:
6 minute amrap:
15 Kettlebell swings (53/35)
15 Box jump overs (24/20)
Endurance Wod:
8 x 200 meter run
Rest 1 minute between efforts.

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Wednesday January 22, 2014

Workout of the Day:
Four rounds for time of:
400 meter run
12 Hang power cleans (135/95)
12 Burpees over the barbell

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Tuesday January 21, 2014

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
Push-ups with feet on 24/20″ box, 21 reps
21 Pull-ups
Endurance Wod:
In 12 minutes complete:
2000 meter row
As many Burpees as possible within the remaining time.

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