1/7/20

HOLIDAY PARTY 1/11 6PM

Work up to a Max of the Following Complex:
1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Then…….

Black/Blue/Grey WOD

For Time:
100/70 Calorie Row (guys/girls)
50 Burpees Over the Rower (Normal Burpees)
*You can break up the reps however you want, just complete work as quick as possible

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

– Austin – 400# Back Squat
– Dan G. – 455# Back Squat
– Kacey – 215# Back Squat
– Kayla – 190# Back Squat
– Angie P. – 205# Back Squat
– Erik – 3:55 “Grace” –
Sonny – 200# Sandbag Clean –
Andrew D. – 305# Back Squat
– Tony – 400# Back Squat
– Kellie – 235# Back Squat
– Kellie – 4:47 “Grace”
– Natalie – 3:01 “Grace”
– Kelli – 155# Back Squat
– Jared – 375# Back Squat
– Bud – 255# Back Squat
– Jess – 250# Back Squat
– Bob M. – 300# Back Squat
– Emily – 205# Back Squat
– Rebecca – 195# Back Squat
– Emily – 2:34 “Grace”
– Alex – 2:41 “Grace”

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1/6/20

HOLIDAY PARTY 1/11 6PM

Black/Blue/Grey WOD

“Filthy Fifty”
For time:
50 Box jump (24/20) (20/12) (12/8)
50 Jumping pull-ups
50 Kettlebell swings (35/26) (26/18) (18/10)
Walking Lunge, 50 steps 50
Knees to elbows (Toes-thru-Rings) (Hanging Knee Raises)
50 Push press (45/35) (35/25) (25/15)
50 Back extensions
50 Wall ball shots (20/14) (14/10) (10/6)
50 Burpees
50 Double unders (100 Singles)
*Scale to appropriate number of reps
Post time to comments.

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

– Austin – 400# Back Squat – Dan G. – 455# Back Squat – Kacey – 215# Back Squat – Kayla – 190# Back Squat – Angie P. – 205# Back Squat – Erik – 3:55 “Grace” – Sonny – 200# Sandbag Clean – Andrew D. – 305# Back Squat – Tony – 400# Back Squat – Kellie – 235# Back Squat – Kellie – 4:47 “Grace” – Natalie – 3:01 “Grace” – Kelli – 155# Back Squat – Jared – 375# Back Squat – Bud – 255# Back Squat – Jess – 250# Back Squat – Bob M. – 300# Back Squat – Emily – 205# Back Squat – Rebecca – 195# Back Squat – Emily – 2:34 “Grace” – Alex – 2:41 “Grace”

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1/3/20

OPEN GYM SUNDAY 

HOLIDAY PARTY 1/11 6PM

Work up to a 1 Rep Max Back Squat
*Please share the racks
*If you are not comfortable dumping weight please ask for a spot or practice with lighter weight before going heavy

Then…..

Black/Blue/Grey WOD

“GRACE”
For Time:
30 Clean & Jerks (135/95)


January “Cool” Board
***Make some goals for yourself for January
– Austin – 400# Back Squat
– Dan G. – 455# Back Squat
– Kacey – 215# Back Squat
– Kayla – 190# Back Squat
– Angie P. – 205# Back Squat
– Erik – 3:55 “Grace”
– Sonny – 200# Sandbag Clean
– Andrew D. – 305# Back Squat
– Tony – 400# Back Squat
– Kellie – 235# Back Squat
– Kellie – 4:47 “Grace”
– Natalie – 3:01 “Grace”
– Kelli – 155# Back Squat
– Jared – 375# Back Squat
– Bud – 255# Back Squat
– Jess – 250# Back Squat
– Bob M. – 300# Back Squat
– Emily – 205# Back Squat
– Rebecca – 195# Back Squat
– Emily – 2:34 “Grace”
– Alex – 2:41 “Grace”

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12/30/19

Work up to a 1 Rep Max Hang Snatch

Then…..

Black/Blue/Grey WOD

As Many Rounds As Possible in 12 Minutes of:
10 DBell Snatches, Alternating (70/50) (55/35) (40/20) (25/10)
20 GHD Sit-Ups (Half with Ab-Mat) (Ab-Mat Sit-Ups)
40′ Handstand Walk (20 HS Marches) (40 Sec HS Hold) (80′ Bear Crawl)

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

– Alex – 215# Bench Press – Scott – 245# Power Clean – Scott – 185# Power Snatch – Jeff E. – 215# Squat Clean Thruster – Jason W. – 200# Sandbag Clean – Brian S. – 200# Sandbag Clean – Nate – 250# Sandbag Clean – Dustin – 250# Sandbag Clean – Justin E. – 250# Sandbag Clean – Bobby – 250# Sandbag Clean – Angie M. – 150# Sandbag Clean – Jeffrey – 250# Sandbag Clean – Jon – 250# Sandbag Clean – Natalie – 150# Sandbag Clean

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12/27/19

OPEN GYM SUNDAY 10-11AM

Black/Blue/Grey WOD

As Many Reps As Possible in 20 Minutes of:
200m Run (3 Laps around gym) or 250m Row
10 Deadlifts (225/155)
5/3 Ring Muscle-Ups

200m Run
10 Deadlifts (255/175)
5/3 Ring Muscle-Ups
200m Run

10 Deadlifts (285/195)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (315/215)
5/3 Ring Muscle-Ups
200m Run
10 Deadlifts (345/235)
5/3 Ring Muscle-Ups
200m Run

10 Deadlifts (375/225)
5/3 Ring Muscle-Ups
*If you can complete all in 20 minutes, then it is For Time

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

– Alex – 215# Bench Press
– Scott – 245# Power Clean
– Scott – 185# Power Snatch
– Jeff E. – 215# Squat Clean Thruster

– Jason W. – 200# Sandbag Clean
– Brian S. – 200# Sandbag Clean
– Nate – 250# Sandbag Clean
– Dustin – 250# Sandbag Clean
– Justin E. – 250# Sandbag Clean
– Bobby – 250# Sandbag Clean
– Angie M. – 150# Sandbag Clean
– Jeffrey – 250# Sandbag Clean
– Jon – 250# Sandbag Clean
– Natalie – 150# Sandbag Clean

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12/23/19

OPEN GYM SUNDAY 10-11AM

Black/Blue/Grey WOD

Choose your own Girl WOD
List of “Girl WODs”

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

– Alex – 215# Bench Press – Scott – 245# Power Clean – Scott – 185# Power Snatch – Jeff E. – 215# Squat Clean Thruster – Jason W. – 200# Sandbag Clean – Brian S. – 200# Sandbag Clean – Nate – 250# Sandbag Clean – Dustin – 250# Sandbag Clean – Justin E. – 250# Sandbag Clean – Bobby – 250# Sandbag Clean – Angie M. – 150# Sandbag Clean – Jeffrey – 250# Sandbag Clean – Jon – 250# Sandbag Clean

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12/20/19

OPEN GYM SUNDAY 10-11AM


Work up to a 10 Rep Max Front Squat
*Please share the racks

Then……

Black/Blue/Grey WOD

3 Rounds For Time of:
10 Power Cleans (115/75) (75/45) (45/35)
20/15 Calorie Row
10 Shoulder-to-Overhead (115/75) (75/45) (45/35)
*REST 2 minutes between rounds

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

– Alex – 215# Bench Press – Scott – 245# Power Clean – Scott – 185# Power Snatch – Jeff E. – 215# Squat Clean Thruster – Jason W. – 200# Sandbag Clean – Brian S. – 200# Sandbag Clean – Nate – 250# Sandbag Clean – Dustin – 250# Sandbag Clean – Justin E. – 250# Sandbag Clean – Bobby – 250# Sandbag Clean – Angie M. – 150# Sandbag Clean – Jeffrey – 250# Sandbag Clean – Jon – 250# Sandbag Clean

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12/18/19

Black/Blue/Grey WOD

12 Days of Christmas
Done like the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, …
1 Power Snatch (95/65)
2 Ring Dips
3 Burpees 
4 Pull-Ups
5 Toes-to-Bar
6 Push Ups
7 Air Squats
8 Jumping Lunges
9 Box Jumps (20″)
10 Wall Balls (20/14)
11 Kettle Bell Swings (53/35)
12 Thrusters (95/65)

OR


1 Muscle Up
2 Clean and Jerks (225/135)
3 Box Jumps (30/24)

4 DB Snatches (50/30)
5 Burpees over the bar
6 Pistols 7 KB Swings (70/53)
8 Wallballs (20/14)
9 Pull-Ups
10 Handstand Pushups
11 Toes-to-bar
12 Front Squats (225/135)
*Can put a 15 or 20 minute time cap on either workout if needed

OR

#EVENTONEMORRIS
For Time:
50 WallBalls
40 Calorie Ski Erg
30 DBell Snatches
20 Box Jumps Overs
15 Bar Muscle-Ups

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

– Alex – 215# Bench Press – Scott – 245# Power Clean – Scott – 185# Power Snatch – Jeff E. – 215# Squat Clean Thruster – Jason W. – 200# Sandbag Clean – Brian S. – 200# Sandbag Clean – Nate – 250# Sandbag Clean – Dustin – 250# Sandbag Clean – Justin E. – 250# Sandbag Clean – Bobby – 250# Sandbag Clean – Angie M. – 150# Sandbag Clean – Jeffrey – 250# Sandbag Clean – Jon – 250# Sandbag Clean

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