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Archive | February, 2018

Saturday February 24, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete the following for time:
Row 2000 Meters
50 Deadlifts (185/125)
50 Burpee Box Jump Overs (24/20)
50 Front Squats (95/65)
Run 1 Mile

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Friday February 23, 2018

Workout of the Day:
Complete as many rounds as possible in 20 minutes of:
Class Workout:
8 toes-to-bars
10 Hang clean and jerks 95/65
Run 200 Meters
Open Participant Workout:
Complete as many rounds as possible
in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks 50/35
14/12-cal. row
*if you are in the scaled divisions we will have the information for your scaling.

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Thursday February 22, 2018

Workout of the Day:
For Time:

100 Double Unders
80 Wall Ball (20/14)
60 Kettlebell Swings (53/35)
40 Pull-Ups
20 Push Jerks (115/75)
Run 400 Meters

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Wednesday February 21, 2018

Workout of the Day:
Bench Press 5-5-5-5-5 @ 60-65% of 1RM
Then:
12 Rounds for Time:
5 Power Cleans (135/95)
5 Handstand Push-Ups

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Tuesday February 20, 2018

Workout of the Day:
Warm Up:
Run 400 Meters
20 Empty Bar Overhead Squats
Then:
3 Rounds for Time:
Run 800 Meters
20 Toes-To-Bar
10 Squat Snatches (135/95)

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Monday February 19, 2018

New Year Challenge Winners:
Congrats to everyone who took on the New Year Challenge! There were so many great results, so much so, we decided to choose 3 winners instead of 2! And, the winners are…….Mel Shulman, Jama Johnston, and Nate Gemmiti!
Workout of the Day:
Warm Up:
Run 400 Meters
2 minutes of strict Pull-ups
Then:
As many rounds as possible in 20 minutes:
Overhead Walking Lunge, 25-ft. (45/25)
8 Burpees
Overhead Walking Lunge, 25-ft. (45/25)
8 Chest-to- Bar Pull Ups

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Saturday February 17, 2018

Just a reminder that the New Year Challenge re-test is at 9am and please arrive early to re-take your measurements, weight and body fat. If you did not participate in the Challenge, please join us for a workout at Open Gym from 7:30am to 9am.

Workout of the Day:
“New Year Challenge WOD”
Tabata Row (Calories)
Tabata Squat Clean (75/55)
Tabata Box Jump (24/20)
Tabata Push Press (75/55)
Tabata Burpees
Eight intervals. Each interval 20 seconds of work, 10 seconds of rest. No rest between movements. Score
is total reps.

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Friday February 16, 2018

Workout of the Day:
Back Squat 1-1-1-1-1 @ 90–95% of 1RM
Then:
15 Pull-Ups
50 Double Unders
15 Squat Cleans (135/95)
15 Pull-Ups
50 Double Unders
12 Squat Cleans (155/105)
15 Pull-Ups
50 Double Unders
9 Squat Cleans (185/125)
15 Pull-Ups
50 Double Unders
6 Squat Cleans (225/155)

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Thursday February 15, 2018

Workout of the Day:
AMRAP in 18 Minutes of:
6 Hang Power Snatches 115/75
18 Sit-ups
12 Weighted Step-ups

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Wednesday February 14, 2018

REMINDER: Holiday hours for today are OPEN GYM from 8am to 10am only.
Workout of the Day:
As many rounds as possible in 15 minutes of:

10 Wall Ball (20/14)
10 Toes-to-Bar
10 Push-Ups

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