10/8/19

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
50 Double Unders
15 Shoulders-to-Overhead (155/105)
25 Weighted Ab-Mat Sit-Ups, Plate touches floor behind head and floor in front of feet (25/15)
*If you complete 5 Rounds under 15 min., then it is For Time 

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups

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10/7/19

Every 3 Minutes Complete 6 Front Squats for 5 Sets
*Please share the racks

Then…..

Black/Blue/Grey WOD

2 Rounds For Time of:
25 Box Jumps (30/24) (24/20) (20/12) (12/8)
25 Burpees
100′ Overhead Walking Lunge with DBell (70/50) (55/35) (40/20) (25/10)

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups

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10/4/19

Work up to a 1 Rep Max Power Clean

Then…..

Black/Blue/Grey WOD

Alex’s Birthday WOD

“Elizabeth”
For Time:
21-15-9
Power Cleans (135/95) (95/65) (65/45)
Ring Dips (w/ Bands) (hands on box)

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups

 

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10/2/19

Black/Blue/Grey WOD

3 Rounds at any pace of:
Max Pull-Ups (with Bands) (Ring Rows)
Max Rep Bench Press (135/85) (95/65) (65/45)
Max Air Squats in 60 Seconds (Hips Clearly Below Parallel at Bottom, Knees and Hips at Full Extension at Top)

October “Cool” Board

***Make some goals for yourself for October
– Angie M. – 31 Unbroken Pull- Ups
– Sean W. – 23 Unbroken Pull – Ups
– Dustin – 20 Unbroken Pull- Ups
– Andrew J. – 55 Unbroken Pull- Ups
– Justice – 42 Unbroken Pull- Ups

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10/1/19

Black/Blue/Grey WOD

“Omar”

For Time:
10 Thrusters (95/65) (65/45) (45/35)
15 Bar Facing Burpees (Burpees)
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees

*20 Minute Time Cap

October “Cool” Board

***Make some goals for yourself for October

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9/30/19

Every 3 Minutes Complete 6 Back Squats for 5 Sets
*Please share the racks

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 12 Minutes of:
200m Run
10 KB Swings (70/53) (53/35) (35/26) (26/18)
10 Toes-to-Bar (Toes-thru-Rings) (Hanging Knee Raises) (Leg Raises)
30′ Handstand Walk (15 HS Marches) (20 Sec HS Hold) (15 Marches, Feet on Box) (60′ Bear Crawl)

September “Cool” Board

***Make some goals for yourself for September
– Bri – 48 Unbroken Double Unders
– Bud – 335# Deadlift
– Angie M. – 3:51 “Fran”
– Erik – 7:49 “Fran”
– Ashley – 5:45 “Fran”
– Alex – 2:59 “Fran”
– Justice – 4:41 “Fran”
– Chrissi – 7:59 “Fran”
– V. – 155# Clean and Jerk
– Andrew D. – 255# Clean and Jerk
– Tempestt – 150# Clean and Jerk
– Steph – 150# Clean and Jerk
– Alex – 205# Bench Press
– V. – 100# Farmer’s Carry 200′
– Dana A. – 8 Consecutive Double Unders
– Bryan – 1st Rope Climb
– Adora – 1st Legless Rope Climb
– Tempestt – 1st Pull Up!

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9/27/19

OPEN GYM Sunday
Gym Opens at 10:00 am and Closes at 11:00 am

Black/Blue/Grey WOD

As Many Rounds As Possible in 15 Minutes of:
5 Deadlifts (315/205) (275/185) (225/155) (185/125) (135/95) (95/65)
5 Bar Muscle-Ups (Chest-to-Bar Pull-Ups) (Pull-Ups) (with Bands) (Ring Rows)
15/12 Calorie Row (guys/girls)
*If you can complete 6 Rounds under 15 minutes, then it is for time

September “Cool” Board

***Make some goals for yourself for September
– Bri – 48 Unbroken Double Unders
– Bud – 335# Deadlift
– Angie M. – 3:51 “Fran”
– Erik – 7:49 “Fran”
– Ashley – 5:45 “Fran”
– Alex – 2:59 “Fran”
– Justice – 4:41 “Fran”
– Chrissi – 7:59 “Fran”
– V. – 155# Clean and Jerk
– Andrew D. – 255# Clean and Jerk
– Tempestt – 150# Clean and Jerk
– Steph – 150# Clean and Jerk
– Alex – 205# Bench Press
– V. – 100# Farmer’s Carry 200′
– Dana A. – 8 Consecutive Double Unders
– Bryan – 1st Rope Climb
– Adora – 1st Legless Rope Climb
– Tempestt – 1st Pull Up!

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9/25/19

Every 3 Minutes Complete 10 1-Legged Deadlifts on Each Side for 4 Set
*Use 2 KB’s or DB’s

Then……

Black/Blue/Grey WOD

For Time:
30/20 Calorie SkiErg
30 Hand Release Push Ups
60 WallBalls (20/14)
30 Hand Release Push Ups
30/20 Calorie Bike

September “Cool” Board

***Make some goals for yourself for September
– Bri – 48 Unbroken Double Unders
– Bud – 335# Deadlift
– Angie M. – 3:51 “Fran”
– Erik – 7:49 “Fran”
– Ashley – 5:45 “Fran”
– Alex – 2:59 “Fran”
– Justice – 4:41 “Fran”
– Chrissi – 7:59 “Fran”
– V. – 155# Clean and Jerk
– Andrew D. – 255# Clean and Jerk
– Tempestt – 150# Clean and Jerk
– Steph – 150# Clean and Jerk
– Alex – 205# Bench Press
– V. – 100# Farmer’s Carry 200′
– Dana A. – 8 Consecutive Double Unders
– Bryan – 1st Rope Climb
– Adora – 1st Legless Rope Climb
– Tempestt – 1st Pull Up!

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