8/15/19

OPEN GYM SUNDAY 10-11AM
GYM OPENS AT 10, CLOSES AT 11

Black/Blue/Grey WOD

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Then…

1 Mile Bike  OR 1,000m Row OR 1,000m Ski 

 

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch
– Angie M. – 115# Shoulder Press
– Ethan – 200# Snatch
– Jodi – 90# Snatch

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8/14/19

Black/Blue/Grey WOD

For Time:
800m Row
25 Power Cleans (95/65)
600m Row
20 Power Cleans (135/95)
400m Row
15 Power Cleans (185/125)
200m Row
10 Power Cleans (225/145)

*20 Minute Time Cap

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch
– Angie M. – 115# Shoulder Press
– Ethan – 200# Snatch
– Jodi – 90# Snatch

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8/13/19

Black/Blue/Grey WOD

For Time:
3 PegBoard Climbs
90 Double Unders
15 Ground-to-Shoulder with Sandbag/D-Ball/Stone (150/100)
2 PegBoard Climbs
60 Double Unders
10 Ground-to-Shoulder
1 PegBoard Climb
30 Double Unders
5 Ground-to-Shoulder

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch
– Angie M. – 115# Shoulder Press
– Ethan – 200# Snatch
– Jodi – 90# Snatch

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9/12/19

Every 2 Minutes Complete 5 Back Squats for 7 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

3 Rounds For Time of:
400m Run
12 Devil Presses (45/30) (35/20) (25/10) (10/5) 
6/4 Ring Muscle-Ups (6/4 Bar MU’s) (6 Pull-Ups AND 6 Ring Dips) (both with Bands) (Ring Rows, Hands on Box)

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch
– Angie M. – 115# Shoulder Press
– Ethan – 200# Snatch
– Jodi – 90# Snatch

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August Athlete of the Month: Andrew Jensen

Athlete of the Month: Andrew Jensen

Continue reading

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8/9/19

OPEN GYM SUNDAY
Gym Doors Open at 10:00 Close at 11:00

Black/Blue/Grey WOD

Continue Adding 1 Rep to each movement every 2 minutes until you cannot complete the entire round inside of the 2 minutes
2 Minutes to Complete:
10/7 Calorie Row
10/7 Deadlifts (185/125) (135/95) (95/65) (65/45) (45/35)
10/7 Push Ups (from Knees)
REST the Remainder of the 2 Minutes

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch
– Angie M. – 115# Shoulder Press
– Ethan – 200# Snatch
– Jodi – 90# Snatch

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8/7/19

Black/Blue/Grey WOD

For Time:
400m SkiErg
800m Run
1600m Row
3200m Bike

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch

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8/6/19

Every Minute On the Minute Complete 1 Rep Each Arm of 1-Arm DBell Hang Clean & Split Jerk for 11 Sets

Then……

Black/Blue/Grey WOD

For Time:
15 – 10 – 5
Burpees (2 Hand Touch High/Low PU Bar)
Overhead Squats (135/95) (95/65) (65/45) (45/35)

August “Cool” Board

***Make some goals for yourself for August
– Tempestt – 300# Backsquat
– Jim N. – 185# Clean & Jerk
– Jim N. – 190# Clean
– Jess F. – 160# Snatch

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