Category Archives: Videos

7/23/19

Every 2 Minutes Complete 7 Deadlifts for 7 Sets Then……. Black/Blue/Grey WOD 5 Rounds For Time of: 15/10 Calorie Bike (can row if the bikes are all full) 1 Legless Rope Climb (1 Rope Climb) (3 Progressions) July “Cool” Board ***Make … Continue reading

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6/25/19

Work up to a 3 Rep Max Push Press *Please share the racks Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 5 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows) 10 Burpees 15 KB Swings (70/53) (53/35) (35/26) (26/18) *20 … Continue reading

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6/7/19

OPEN GYM SUNDAY 10:00 – 11:00 am Every Minute On the Minute Complete 1 Snatch for 11 Sets Then….. Black/Blue/Grey WOD As Many Rounds As Possible in 10 Minutes of: 5 Toes-to-Bar 10 WallBalls (20/14) 20 Double Unders May “COOL” Board … Continue reading

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6/3/19

Work up to a max of the following complex: 1 Snatch Balance + 2 Overhead Squats *If you are not comfortable with overhead squats just spend some time working on them today *Please share the racks Then….. Black/Blue/Grey WOD 5 Rounds … Continue reading

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5/24/19

MEMORIAL DAY WEEKEND SCHEDULE: Saturday:  Normal 8:30 Class Sunday:  Open Gym 10-11AM Monday:  Memorial Day Murph, Gym Open 8-10AM Every Minute On the Minute Complete the Following Complex for 11 Sets: 1 Hang Power Clean + 1 Push Jerk + … Continue reading

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5/10/19

Weekend Schedule: Saturday – 515 CLOSED – MEET AT DCG TRACK at 8:30 for workout Sunday – OPEN GYM 10-11AM Black/Blue/Grey WOD “DOTTIR” For Time: 12 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows) 21 Deadlifts (225/155) (185/125) (135/95) (95/65) (65/45) … Continue reading

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5/7/19

Every 3 Minutes Complete 6 Bench Press for 5 Sets *Please share the benches Then….. Black/Blue/Grey WOD 5 Rounds For Time of: 160′ Farmer’s Carry (HEAVY) 15 Burpees *You must add 5 reps to your next set of burpees every time … Continue reading

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5/6/19

Work up to a 1 Rep Max Front Squat *Please share the racks Then….. Black/Blue/Grey WOD “JoJack’s B-Day Wod” 45 Kettlebell Swings 970/53) 45 Wallballs (20/14) 45 Clean & Jerks (145/100) 45/35 Calorie Row May “COOL” Board ***Make some goals for … Continue reading

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