3/4/20

Black/Blue/Grey WOD

3 Rounds For Time of:
400m Run or 500m Row
7/5 Ring Muscle-Ups (7/5 Bar Muscle-Ups) (7 Ring Pull-Ups AND 7 Ring Dips) (PU’s and Dips with Bands) (Ring Rows, Hands on Box)
25 WallBalls (20/14) (14/10) (10/6)

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

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3/3/20

Work up to a 3 Rep Max Push Jerk
*Please share the racks

Then…….

Black/Blue/Grey WOD

4 Rounds For Time of:
20 GHD Sit-Ups
20 Box Jumps (24/20)
40′ Handstand Walk
40 Double Unders
*20 Minute Time Cap

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

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3/2/20

Every Minute On the Minute Complete 4 Front Rack Stationary Lunges (2 each leg) for 11 Sets
*No Rack, weight comes from the floor

Then…….

Black/Blue/Grey WOD

For Time:
15 – 12 – 9 – 6 – 3
Snatches (95/65) (65/45) (45/35)
Bar-Facing Burpees (Step Over the Bar)

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

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2/28/20

OPEN GYM SUNDAY 10-11AM

Every 2 Minutes Complete 3 Hang Cleans for 6 Sets

Then…….

Black/Blue/Grey WOD

As Many Rounds As Possible in 12 Minutes of:
1 Legless Rope Climb
5 Devil’s Press (50/35)
15 Strict Sit-Ups (No Ab-Mat, No Anchors, Fingers Interlocked Behind Head)
4 x 20m Shuttle Run

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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2/26/20

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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