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Archive | February, 2016

Wednesday February 17, 2016

Workout of the Day:
On the minute every minute for 8 minutes: 2 Unbroken Hang Snatches from the Low hang
*Low hang is from just below knee.
Then:
“Filthy Fifty”
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good Morning (pvc)
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

 

 

 

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New Year Challenge Results

New Year Challenge Winners:
Congrats to everyone that signed up for this challenge and stuck with it! Like we always say, you all make it hard to pick a winner! We saw a lot of inches lost and big PRs on the challenge WOD.
The Winners:
The two members who lost the most overall inches, weight, and body fat, as well as, big PRs on the Challenge WOD were:
Andrew Mathias and Malaqui Awe

 

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Tuesday February 16, 2016

New Year Challenge Winners:
Congrats to the winners of the Challenge: Andrew Mathias and Malaqui Awe!!! These two lost the most overall inches, weight, and body fat, as well as, big PRs on the Challenge WOD. Congrats again!!
Workout of the Day:
“Warm up”
AMRAP in 5 minutes of:
Run 100 Meters
30 Double unders
*the goal in this warm up is to get better at double unders
 Then:
For time:
21 Thrusters 115/75
Run 400 meters
18 Thrusters 115/75
Run 400 meters
15 Thrusters 115/75
Run 400 meters

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Monday February 15, 2016

Workout of the Day:
Back Squat 4-4-4-4 at 75% of 1 Rep Max
Then:
12 Minute AMRAP of:
4 Power Clean 135/95
6 Handstand Push-ups
8 Chest to Bar Pull-ups

 

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Saturday February 13, 2016

Reminder: There will be no 9am group class today due to the New Year Challenge re-test taking place. If you did not participate in the challenge and would like to workout, join us for OPEN GYM from 7:30am to 9am.
Workout of the Day:
New Year Challenge Re-test WOD:
As many rounds as possible in 15 minutes of:
10 Push Ups
15 Wall Ball shots (20/14)
20 Kettlebell Swings (53/35)

 

 

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Friday February 12, 2016

Workout of the Day:
Hang Power Clean x 2 reps On the minute every minute for 10 minutes
Then:
AMRAP in 14 Minutes of:
25 Double unders
9 Hang Power Cleans 115/75
9 Toes to Bar

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Thursday February 11, 2016

Workout of the Day:
5 Sets for times of:
Run 300 meters or Row 300 meters
16 Weighted Step-ups
8 Burpee Pull-ups
Rest 3 minutes between each set.

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Wednesday February 10, 2016

Reminder: Holiday hours – Open Gym 8am-10am only.
Workout of the Day:
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
*scale to 3 rounds if you need to.

 

 

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Tuesday February 9, 2016

Workout of the Day:
Shoulder Press 3-3-3-3-3
Then:
For time:
9 Bar muscle-ups
21 Push jerks, 115/75 lb.
7 Bar muscle-ups
15 Push jerks, 115/75 lb.
5 Bar muscle-ups
9 Push jerks, 115/75 lb.

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Monday February 8, 2016

“Workout of the Day”
“Warm Up”
Run 400 meters
20 Empty Bar Overhead Squats (if you cannot perform the movement perfectly with weight use a pvc pipe)
Then:
Front Squat 3-3-3-3-3 (build to a heavyish 3 rep set)
Then:
4 rounds for time of:
115/75-lb. overhead squats, 20 reps
30/24-inch box jumps, 20 reps
(If you cannot perform a full range of motion overheads squat you will perform front squats in the workout)

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