September 2014

Group Warm Up! Shoulder Mobility   WOD “Nate“ Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings   Post rounds and fractions of rounds to comments…..

Group Warm Up!! Complete five rounds of: On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps 7 Ring V outs Move SLOWLY and methodically attempting perfect execution. There is not a timer used for this, and should be treated as a normal strength workout.   Then complete 50

Group Warm Up!! “The Chief“ Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.  

Group Warm Up!  MAX EFFORT(s) Deadlift 5,3,3,1,1+ Then 4 rounds of: 12 front loaded barbell walking lunges (add weight each round for a max) Strict Pull Ups (dead hang) as many as possible with out a kip or dropping from bar. Post loads and reps to comments…..

Group Warm Up! MAX EFFORT Snatch 3,3,2,2,1,1, Back Squat 5,3,3,1,1+   WOD 3 rounds for time of: 15 reps of Overhead Squat 95/65lb 15 reps of Toes to Bar Post loads and times to comments……

Open Gym from 9:30 until 10:30 TEAM WOD from 10:30 until 11:30!! Close at Noon.

There will be a TEAM WOD this Saturday from 10:30 until 11:30 am Group Warm Up   WOD You may complete the following in any order, but when you start an exercise you must complete it before moving on: Row 1000m 30 Chest to bar pull ups 50 wall balls 30 Weighted Walking lunges with

Group Warm Up! MAX EFFORT Front Squat 3,3,3,3,3+   WOD For as Many Rounds As Possible in 13 minutes complete the following: 9 Power Cleans 135/95lb 11 Burpees   Post rounds and fraction of rounds to comments…..

Yoga at 11am!!!!!  Group Warm Up!! MAX EFFORT Deadlift 3,3,3,3,3+   WOD 21-15-9 rep rounds for time of: Sumo-DeadLift-High-Pull 95/65lb Box Jumps 30/24″   Post loads and times to comments……

Group Warm Up!! MAX EFFORT Shoulder Press 3,3,3,3,3+   WOD Run to Gary Ave 15 Shoulder Press 95/65lb Run to Gary Ave 15 Push Press 95/65lb* Run to Gary Ave 15 Push Jerks 95/65lb *There is NO dropping under the bar when receiving the bar overhead.