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Wednesday July 11, 2018

Workout of the Day:
Every Minute on the minute for 8 minutes: 1 Hang Power Snatch + 1 Hang Squat Snatch
Then:
As many rounds as possible in 12 minutes of:
Run 200 meters
15 Hang Power Snatches (95/65)

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Tuesday July 10, 2018

Workout of the Day:
Bench Press: 5-5-5-5-5
Then:
For Time:
5 Rounds for time:
50 ft Overhead Walking Lunges 45/25 lbs
21 Burpees

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Monday July 9, 2018

The Summer Challenge Winners
Job well done to everyone that completed the Summer Challenge! Two people stood out with their dedication to the this Challenge and their great results! The Challenge winners are: Emoke and Debbie! 
Workout of the Day:
“Warm Up”
AMRAP in 5 minutes of:
Run 100 Meters
30 Double Unders
Then:
70 Double-Unders
35 Pull-ups
20 Hang Squat Cleans (115/75)
10 Deficit Handstand Push-ups
Run 800 Meters
10 Deficit Handstand Push-ups
20 Hang Squat Cleans (115/75)
35 Pull-Ups
70 Double-Unders

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Saturday July 7, 2018

Just a reminder that the Summer Challenge re-test will be at 9am! Also, please arrive early to have your measurements taken.  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:
Challenge WOD Re-Test
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 July 6, 2018

Workout of the Day:
Every Minute on the Minute for 8 minutes: Squat Snatches x 2 reps.
Then:
Four Rounds for Time:
6 Squat Snatches 115/75
15 Hand Release Push-Ups
20 Box Jumps 24/20

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Thursday July 5, 2018

Workout of the Day:
“Active Recovery”
Three Rounds for Time:

Run 800 Meters
30 Russian KB Swings
40 Sit-Ups

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Wednesday July 4, 2018

 
Workout of the Day:
Push Press: 3-3-3-3-3
Then:
“G.I. Jane”
For Time:
100 Burpee Pull-Ups

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Tuesday July 3, 2018

Workout of the Day:
Every minute on the minute for 8 minutes: Hang Squat Cleans x 2 reps.
Then:
10-9-8-7-6-5-4-3-2-1 reps for time
Hang Power Cleans (135/95)
Handstand Push-Ups
Wall Ball (20/14)

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Monday July 2, 2018

Reminder: Holiday Hours for today are OPEN GYM 8am-10am only.
Workout of the Day:
Four Rounds for Time:
Run 400 meters
10 Thrusters 95/65
40 Sit-Ups

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Saturday June 30, 2018

Workout of the Day:
In teams of two, with one partner working at a time, complete 5 rounds each of:
10 Deadlifts 225/155
10 Burpees over the barbell
10 Toes to Bar

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