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Archive | September, 2018

Saturday September 22, 2018

Reminder: Due to the Pull-up clinic, there will be No Open Gym. We will still be running our regularly scheduled 9am group class.
Workout of the Day:
In teams of 2, with one partner working at a time, five rounds each for time of:
8 Chest to Bar Pull-ups
10 Deadlifts (225/155)
12 Burpees over Barbell

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Friday September 21, 2018

Workout of the Day:
On the minute every minute for 8 minutes:  Power Snatch x 2 reps.
Then:
5 Rounds for time:
6 Power Snatches 135/95
18 Box Jumps 24/20
1 Minute Plank Hold

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Thursday September 20, 2018

Workout of the Day:
Bench Press 4-4-4-4-4
Then:
As many rounds as possible in 12 minutes of:
Run 200 meters
30 Double Unders
7 Thrusters 115/75

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Wednesday September 19, 2018

Workout of the Day:
For time:
Row 500 meters
50 Burpees
50 Sit-ups
50 KB Swings 53/35

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Tuesday September 18, 2018

Workout of the Day:
As many rounds as possible in 8 minutes:
10 Handstand Push-ups
10 Pull-Ups
Rest 5 minutes
As many rounds as possible in 8 minutes:
10 Push Press (75/55)
10 Toes-to-Bar

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Monday September 17, 2018

Workout of the Day:
Front Squat 3-3-3-3-3
Then:
3 Rounds for Time:
Run 800 meters
15 Squat Cleans (135/95)
10 Burpee Box Jumps (24/20)

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Saturday September 15, 2018

Workout of the Day:
Beach WOD:
5 Rounds for time:
Swim 50 Meters
20 Walking Lunges
10 Burpees
200 Meter Shuttle Run (50 Meters there and back twice)
Class WOD:
In teams of 2, with 1 partner working at a time, complete for time:
50 Power Cleans 95/65
50 Wall Ball Shots 20/14
35 Power Cleans 115/75
35 Wall Ball Shots 20/14
20 Power Cleans 135/95
20 Wall Ball Shots 20/14
200 Double Unders

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Friday September 14, 2018

 
Workout of the Day:
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups
Rest 1 minute
Tabata Burpees
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

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Thursday September 13, 2018

Workout of the Day:
Shoulder Press 5-5-5-5-5
For Time:

Row 1000 Meters

Then:

5 Rounds of:

30 Double Unders
15 Pull-ups
10 Shoulders to Overhead 135/95

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Wednesday September 12, 2018

Workout of the Day:
For Time:
Run 800 meters
15 Handstand Push-ups
20 Hang Squat Snatch (95/65)
25 Russian Kettlebell Swings (70/53)
30 Box Jumps (24/20)
25 Russian Kettlebell Swings (70/53)
20 Hang Squat Snatch (95/65)
15 Handstand Push-Ups
Run 800 Meters

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