Author Archives: Bobby

Every 2 Minutes Complete 3 Deficit Deadlifts for 6 Sets*Deficit = Standing on 45# Plate Then…… Black/Blue/Grey WOD For Time: 30 – 20 – 10 KB Swings (70/53) (53/35) (35/26) (26/18) Hand Release Push Ups (Keep thighs OFF the floor) (from … Continue reading →

Every 2 Minutes Complete 3 Overhead Squats for 6 Sets*No Racks, weight comes from the floor*You can squat snatch your first overhead squat Then…… Black/Blue/Grey WOD For Time:47/32 Calorie Bike (guys/girls)24 Chest-to-Bar Pull-Ups47 Gobet Squats (53/35)24 Burpee Box Jump Overs (24/20)47 … Continue reading →

OPEN GYM SUNDAY 10-11AM   Every 3 Minutes Complete 7 Push Press for 5 Sets*No Racks, weight comes from the floor Then…… Black/Blue/Grey WOD For Time: 15 – 12 – 9 – 6 – 3 Handstand Push Ups (Ab-Mat Under Head) … Continue reading →

Black/Blue/Grey WOD 4 Rounds, each round starting every 5:00 of:500/400m Row (guys/girls)8 Snatches (135/85) (95/65) (65/45) (45/35)1 Rope Climb (3 Progressions)*Your score = the SLOWEST of your 4 Rounds**If you fail to complete a round inside of 5:00, then just continue … Continue reading →

Every 2 Minutes Complete 3 Pause Back Squats for 6 Sets *Please share the racks Then…… Black/Blue/Grey WOD DBell “DT” 5 Rounds For Time of: 12 DBell Deadlifts (50/35) 9 DBell Hang Cleans (50/35) 6 DBell Shoulders-to-Overhead (50/35) February “Cool” Board … Continue reading →

NO OPEN GYM SUNDAY Black/Blue/Grey WOD Complete Any/All Tests that you want 1) Fitnessgram Push Up Test – Chest to Floor, Arms Locked Out (from Knees) 2) Fitnessgram “Curl Up” Test – Fingers INTERLOCKED Behind head, no ab-mat, no anchors (normal … Continue reading →

Black/Blue/Grey WOD “Whitman” 7 Rounds For Time of: 15 KB Swings (53/35) 15 Power Cleans (95/65) 15 Box Jumps (24/20) *30 Minute Time Cap, or Finish it 🙂 February “Cool” Board ***Make some goals for yourself for February – Michael – 1st Bar … Continue reading →