Wednesday
Remember YOGA at 7am today!! Active Group Warm Up!! MAX EFFORT Deadlift 1 rep max WOD 5 rounds for time of: 9 Thrusters 95/65lb 9 Pull ups Post loads and times to comments…..
Remember YOGA at 7am today!! Active Group Warm Up!! MAX EFFORT Deadlift 1 rep max WOD 5 rounds for time of: 9 Thrusters 95/65lb 9 Pull ups Post loads and times to comments…..
Group Warm Up!! MAX EFFORT Shoulder Press 1 rep max WOD AMRAP in 12 minutes of: 3 power cleans 155/110lb 6 Elevated Push Ups (feet on your box) Standard is still Chest to ground.* 9 over the box jumps 24/20″ (you may step on as long as both feet touch the box) *Elevated
Active, Group Warm Up!! MAX EFFORT Back Squat 1 rep max WOD 8 minute AMRAP Run 400m 80 burpees Row for Calories. The WOD is scored by the amount of calories you accumulated on the rower and if you did not make it that far how many burpees you completed. Remember though,
Hours are as follows: 0930 until 1100 is open gym. From 1100-1200 will be a TEAM WOD. Lets have fun!!
TEAM WOD Saturday at 11am! Group Warm Up!!! WOD As many rounds as possible in 20 minutes of: 2 Wall Climbs 4 Chest to bar pull ups 6 up downs 8 Kettlebell Swings 70/55lb Goodbye Kate. ….
TEAM WOD this Saturday at 11am!! Active/Group Warm Up!! WOD/MAX EFFORT 3 rounds of Row 500 Rest as needed Run 400m Rest as needed REST is not to exceed 5 minutes.
Yoga will resume at 7am today! Group Warm Up!! MAX EFFORT Deadlift 5,5,5,5,5 (deload week, no plus) WOD “Elizabeth” 21-15-9 reps of: Squat Clean 135/95 pounds Ring dips* *Ring dips, the shoulder must touch the top of the ring and then arms lockout at top for a complete rep. Post time to comments. …
Group Warm Up! MAX EFFORT Shoulder press 5,5,5,5,5 (no plus, this is a de-loading week) WOD 3 rounds for time of: 21 Wall Balls 20/14lb 21 Sumo Deadlift High Pulls 75/50lb 21 Box Jumps 24/20 21 Push Press 75/50lb Post loads and times to comments……
Group Warm Up! MAX EFFORT Overhead Squat 5,3,3,1,1+ WOD 30 Back Squats* 135/95lb** Run 1 mile *Squats, we are looking for GOOD squats, there is only 30 reps, make them deep, and open up at the top. Take your time doing them and make up any extra time on the run. If you are
OPEN GYM from 9:30am until Noon! You know the drill… Make up a WOD or a lift you missed, Do mobility, Coffee?