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Archive | September, 2018

Saturday September 29, 2018

Reminder: If you are not participating in the Challenge, come join us for Open Gym from 7:30-9:00 A.M. If you are doing the Challenge, please arrive by 8:30 A.M. at the latest to take care of measurements if you have not done so already.
Workout of the Day:
“Challenge WOD”
As Many Rounds As Possible in 14 minutes:
12 Hang Power Cleans 95/65
12 Wall Ball Shots 20/14
8 Pull-ups
8 Box Jump Overs 24/20

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Friday September 28, 2018

Workout of the Day:
On the minute every minute for 7 minutes:  Power Clean x 1 rep.
Then:
For time:
Run 1 mile
Then:
5 Rounds of:
5 Power Cleans 185/115
10 Toes to Bar

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Thursday September 27, 2018

Workout of the Day:
“THE GHOST”
 6 Rounds for Total Reps in 23 minutes:

1 minute of Rowing (for calories)
1 minute of Burpees
1 minute of Double-Unders
1 minute Rest

Athletes will work for three minutes straight before resting for one minute. “The Ghost” is a “Fight Gone Bad” AMRAP style workout, where the score is total reps completed at the end of the six rounds.

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Wednesday September 26, 2018

Workout of the Day:

On the minute every minute for 7 minutes: Hang Squat Clean x 2 reps.
Then:
21-18-15-12-9-6-3 Reps for time of:
Squat Cleans 95/65
Sit-ups

 

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Tuesday September 25, 2018

Workout of the Day:
“Nate”
Complete as many rounds as possible in 20 minutes of:
2 Muscle ups (sub 6 Pull-ups)
4 Handstand Push-ups (sub: 8 Push-ups)
8 KB Swings 70/53

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Monday September 24, 2018

Workout of the Day:
“Warm up”
Run 400 Meters
20 Empty Bar Overhead Squats
Then:
Three Rounds for Time:
Run 400 Meters
15 Overhead Squats 95/65
21 Hand Release Push-ups

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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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