8/23/19

OPEN GYM SUNDAY 10-11AM
Gym Opens at 10AM and Closes at 11AM

Work up to a 5 Rep Max Deadlift

Then…..

Black/Blue/Grey WOD

4 Rounds For Time of:
20/15 Calorie Row
15 KB Swings (53/35) (35/26) (26/18)
10 Burpees, 2 Foot Jump Over KB (Normal Burpees)

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
– Nick F. – 195# Clean & Jerk

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8/21/19

Black/Blue/Grey WOD

“Tony Birthday WODs”

3 Rounds For Time of:
8 Ring or Bar Muscle-Ups
21 Toes-to-Bar
80 Double Unders

OR

As Many Rounds As Possible in 21 Minutes of:
5 Pull-Ups
10 Push Ups
15 Air Squats

Optional: Max Distance Handstand Walk in 3 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
– Nick F. – 195# Clean & Jerk

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8/20/19

Black/Blue/Grey WOD

“818 WOD”

For time:
18 x Power Cleans (95/65) (65/45) (45/35)
18 x Pull Ups (with Bands) (Ring Rows)
18 x Thrusters (95/65) (65/45) (45/35)
18 x Burpees
18 x Shoulders-to-Overhead (95/65) (65/45) (45/35)
18 x Knees to Elbows (On Rings) (Hanging Knee Raises) (Leg Raises)
18 x Squat Snatch (95/65) (65/45) (45/35)
18 x Ring Dips (with Bands) (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
– Nick F. – 195# Clean & Jerk

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8/19/19

Every Minute On the Minute Complete 1 Squat Clean & Jerk for 11 Sets

Then……

Black/Blue/Grey WOD

For Time:
200m Run
40 WallBalls, everyone throws to 10′ (20/14) (14/10) (10/6)
200m Run
30 WallBalls
200m Run
20 WallBalls
200m Run
10 WallBalls

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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8/15/19

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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