Quote
Archive | February, 2018

Wednesday February 28, 2018

Workout of the Day:
Every minute on the minute for 8 minutes:  Power Snatch x 2 reps.
Then:
As many rounds as possible in 17 minutes:
3 Power Snatches (115/75)
9 Wall Balls (20/14)
18 Sit-ups

Read More

Tuesday February 27, 2018

Workout of the Day:
“Helen”
3 Rounds For Time:
Run 400 meters
21 KB Swings 53/35
12 Pull-ups

Read More

Monday February 26, 2018

Workout of the Day:
Warm-up:
Run 400 Meters
2 Minutes of Strict Pull-ups
THEN
For Time:
7 Squat Cleans (115/75)
7 Burpees
9 Squat Cleans (115/75)
9 Burpees
12 Squat Cleans (115/75)
12 Burpees
15 Squat Cleans (115/75)
15 Burpees
18 Squat Cleans (115/75)
18 Burpees

Read More

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

Read More

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.

Read More

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

Read More

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

Read More

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)

Read More

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

Read More

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.

Read More