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Archive | March, 2015

Saturday March 21, 2015

Workout of the Day:
In teams of two, with one athlete working at a time, complete:
“Fran”
21-15-9 reps for time of:
Thrusters 95/65
Pull-ups
Then:
“Helen”
3 Rounds for time of:
Run 400 Meters
21 KB Swings 53/35
12 Pull-ups

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Friday March 20, 2015

 

 

Workout of the Day:

Workout 15.4 

Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women […]

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Beach BBQ Social

We will be meeting up at Governor’s Beach on Saturday, March 28th from 2pm and on. We will be barbecuing,paddle boarding,hanging out,and playing ultimate frisbee! Please sign-up at the gym if you plan on attending 🙂

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Thursday March 19, 2015

Workout of the Day:
AMRAP in 15 Minutes of:
3 Muscle ups (Sub: 5 Strict pull-ups or 9 kipping)
5 Hang Power Snatch 95/65
15 Box Jumps 20 inch

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Wednesday March 18, 2015

Workout of the Day:
For time:
Row 1000 meters
Then:
Five Rounds of:
8 Weighted Push-ups 45/25
24 Sit-ups
10 Hang Power Cleans 115/75

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Tuesday March 17, 2015

Workout of the Day:
Back Squat 7-7-7-7
Then:
Seven rounds for time of:
75/55 pound Thruster, 12 reps
9 Toes-to-bar
Run 200 meters

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Monday March 16, 2015

Workout of the Day:
3 rounds for time of:
35 kettlebell swings, 53/35
30 push-ups
25 pull-ups
20 box jumps, 24/20-inch box
Run 800 meters

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Saturday March 14, 2015

Workout of the Day:
In teams of two with one partner working at a time:
50 pull-ups
75 Power Cleans 95/65
150 Air Squats
Run 800 meters

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Friday March 13, 2015

Workout of the Day:
Workout 15.3 Variations
Rx’d
(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, […]

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Thursday March 12, 2015

Workout of the Day:
Strict Pull-ups 5-5-5-5-5
Then:
“Helen”
Three Rounds for time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

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