June 2014

Today marks our one year anniversary doing WODs at 163 E. St. Charles Rd. What a GREAT year it has been!   Active Warm-up (1-2) WOD: 4 rounds for time: Run 400 15 Hang power cleans (95/65) 15 Knees-to-elbows  

Fourth of July Week… Let’s have some fun this week! Active Warm-up  (1-2 rounds) WOD: 4 rounds for time: 9  Thrusters (95/65) 12 Walking lunges 15 Wallball sit-ups (20/14) 18 Grasshoppers    

WOD 4 rounds for time of: Run to Gary Ave 15 Kettlebell Swings 70/55lb 12 Chest to bar pull ups   Post loads and times to comments…..

MAX EFFORT Front Squat 5,5,5,5,5, (deload)   WOD AMRAP in 15 minutes: 10 Squat Cleans 115/80lb 10 Barbell facing burpees (you must jump over the bar and both feet must leave the ground at same time)   Post total reps completed to comments….

YOGA CLASS AT 7am Today!! WOD 50-35-20 rep rounds of: Double unders* Kettlebell swings 55/35lb Sit ups** *if you are capable of doing 50 doubles in a row, do triples instead. **if you are capable of doing the rounds of sit ups unbroken do GHD instead. Post times to comments…….

MAX EFFORT Deadlift 5,5,5 (40,50,60%) WOD 3 rounds for time of: 21 Sumo Deadlift Highpulls 95/65lb 21 Toes to bar 21 Wall Balls 20/14lb Post loads and times to comments….

MAX EFFORT Back squat 5,5,5 (40,50,60%) Shoulder press 5,5,5 (40,50,60%) WOD AMRAP in 12 minutes of: 4 wall climbs 8 Grasshoppers 12 one legged squats alternating Post total reps completed to comments….

Open Gym From 9:30am until Noon. Come make up a lift you missed or a WOD, and of course you are always encouraged to do mobility and drink coffee!

WOD “Helen” 3 rounds for time of: Run 400m 21 Kettlebell Swings 55/35lb 12 pull ups   Post times to comments….

MAX EFFORT Front Squat 5,3,3,1,1+   WOD 21-18-15-12-9-6 rounds of: Wall balls 20/14lb Sumo Deadlift High Pull 75/50lb Double unders   post loads and times to comments…..