2/26/20

Black/Blue/Grey WOD

For Time:
30 Squat Clean & Jerks (155/105) (115/75) (75/45) (45/35)


February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause Back Squat – Marc – 235# 3 Rep Pause Back Squat – Angie M. – 205# 3 Rep Pause Back Squat – Angie P. – 170# Split Jerk – Adora – 35# Weighted Pull Up – Adam P. – 141# Weighted Pull-up – Andrew J. – 146# Weighted Pull-up – Kacey – 23# Weighted Pull Up – Spencer – 1st Rope Climb

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2/25/20

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 Knees)

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause Back Squat – Marc – 235# 3 Rep Pause Back Squat – Angie M. – 205# 3 Rep Pause Back Squat – Angie P. – 170# Split Jerk – Adora – 35# Weighted Pull Up – Adam P. – 141# Weighted Pull-up – Andrew J. – 146# Weighted Pull-up – Kacey – 23# Weighted Pull Up – Spencer – 1st Rope Climb

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2/24/20

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-Ups
47 Gobet Squats (53/35)
24 Burpee Box Jump Overs (24/20)
47 Double Unders
24 Toes-to-Bar
47/32 Calorie Row (guys/girls)

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause Back Squat – Marc – 235# 3 Rep Pause Back Squat – Angie M. – 205# 3 Rep Pause Back Squat – Angie P. – 170# Split Jerk – Adora – 35# Weighted Pull Up – Adam P. – 141# Weighted Pull-up – Andrew J. – 146# Weighted Pull-up – Kacey – 23# Weighted Pull Up – Spencer – 1st Rope Climb

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2/21/20

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) (Feet on Box) (DBell Press)
Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
DBell Snatch, Alternating (70/50) (55/35) (40/20) (25/10)

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause Back Squat – Marc – 235# 3 Rep Pause Back Squat – Angie M. – 205# 3 Rep Pause Back Squat – Angie P. – 170# Split Jerk – Adora – 35# Weighted Pull Up – Adam P. – 141# Weighted Pull-up – Andrew J. – 146# Weighted Pull-up – Kacey – 23# Weighted Pull Up – Spencer – 1st Rope Climb

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2/19/20

Complete As Many Bench Presses in 3 Minutes As Possible
Men – (Bodywieght) (3/4 Bodyweight) (1/2 Bodyweight)
Women – (3/4 Bodyweight) (1/2 Bodyweight) (1/4 Bodyweight)

Then……

Black/Blue/Grey WOD

As Many Rounds As Possible in 12 Minutes of:
5 Bar Muscle-Ups
20 GHD Sit-Ups
40′ Walking Lunge Holding 2 KB’s in Front Rack (53/35)

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause Back Squat – Marc – 235# 3 Rep Pause Back Squat – Angie M. – 205# 3 Rep Pause Back Squat – Angie P. – 170# Split Jerk – Adora – 35# Weighted Pull Up – Adam P. – 141# Weighted Pull-up – Andrew J. – 146# Weighted Pull-up – Kacey – 23# Weighted Pull Up – 

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2/18/20

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 going for an AMRAP in the remaining of 20:00

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk – Bud – 265# Pause Back Squat – Marc – 235# 3 Rep Pause Back Squat – Angie M. – 205# 3 Rep Pause Back Squat – Angie P. – 170# Split Jerk – Adora – 35# Weighted Pull Up – Adam P. – 141# Weighted Pull-up – Andrew J. – 146# Weighted Pull-up – Kacey – 23# Weighted Pull Up – 

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2/17/20

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
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk

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2/14/20

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 ab-mat sit-ups)

3) Fitnessgram 20m Pacer Test
– Run from 1 line to the other before the next “Beep”
– You get 1 free “miss”, on your 2nd miss you are done

February “Cool” Board
***Make some goals for yourself for February

– Michael – 1st Bar Muscle Up!! – Leann – 15′ Handstand Walk

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