4/20/19

Work up to a 1 Rep Max Deadlift

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 10 Minutes of:
3 – 6 – 9 – 12 – 15 – ….
Deadlifts (225/155)
Handstand Push Ups

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb
– Justin P. – 1st PegBoard Climb
– Jess F. – 32′ Handstand Walk

Posted in WOD | Leave a comment

April 2019 Athlete of the Month: Dan Mullenbach

Athlete of the Month: Dan Mullenbach

Continue reading

Posted in WOD | Leave a comment

4/18/19

Make Up/Challenge/Skill DAY

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb
– Justin P. – 1st PegBoard Climb
– Jess F. – 32′ Handstand Walk

Posted in WOD | 1 Comment

4/17/19

Black/Blue/Grey WOD

As Many Rounds As Possible in 20 Minutes of:
400m Run or 500m Row or 1000m Bike
7/5 Ring Muscle-Ups (7/5 Bar Muscle-Ups) (7 Pull-Ups AND 7 Ring Dips) (Both with Bands) (7 Ring Rows, 7 Dips on Box)
21 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb
– Justin P. – 1st PegBoard Climb

Posted in Videos, WOD | 1 Comment

4/16/19

Every 30 Seconds Complete 1 Turkish Get-Up For 10 Minutes (20 Reps Total)
*Alternate Arms each rep

Then…..

Black/Blue/Grey WOD

3 Rounds For Time of:
10 Clean & Jerks (155/105) (115/75) (75/45) (45/35)
50 Double Unders (25 DU’s) (100 Singles) (50 Singles)
2 PegBoard Climbs (1 PegBoard Climb) (4 x 6′ Bent Arm Traverse) (8 x 6′ Straight Arm Traverse) (40 Second PU Bar Hang)

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb

Posted in Videos, WOD | Leave a comment

4/15/19

Every 2 Minutes Complete 3 Pause Back Squats (3-5 Seconds in Bottom) for 6 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

5 Rounds For Time of:
20 Stationary Lunges Holding KB in Front Rack (70/53) (53/35) (35/26) (26/18)
20 Russian KB Swings (70/53) (53/35) (35/26) (26/18)

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb

Posted in Videos, WOD | 1 Comment

4/12/19

OPEN GYM SUNDAY 10-11AM

Every Minute On the Minute Complete 3 Push Press + 3 Push Jerks for 10 Minutes

Then…..

Black/Blue/Grey WOD

MYSTERY

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb

Posted in Videos, WOD | 2 Comments

4/10/19

Black/Blue/Grey WOD

3 Rounds For Time of:
500/400m Row
15 Hang Cleans (155/105)
50′ Handstand Walk

March “COOL” Board

***Make some goals for yourself for March

– Amy – 135# Squat Clean
– Kacey – 155# Squat Clean
– Kayla – 120# Squat Clean
– Justice – 150# Squat Clean
– Riley – 265# Squat Clean
– Amanda – 120# Squat Clean
– Jess – 175# Squat Clean
– Jodi – 130# Squat Clean
– Dustin – 300# Squat Clean
– Justin P. – 255# Squat Clean
– Gina – 1st Rope Climb

Posted in WOD | 2 Comments