November 2015

Row off those calories….

Warm-up Dynamic Toe Grab Squat to Stand x10 PVC Passthroughs x10 (no measure) Run 400m 10 Squats 10 Push-ups 10 KBS Workout of the Day 3 rounds, each for time of: (advanced – 4 Rounds) 1,000-meter row Rest as needed between efforts. Post times for each round.

Happy Thanksgiving!

THANKSGIVING DAY WOD @ 9AM ONLY! (GYM CLOSED REST OF DAY) “THE GOBBLER” For time w/ a partner One works/one rests on everything except the runs Run 200m (together) 100 Double-Unders/300 singles Run 200m (together) 100 Sit-ups Run 200m (together) 100 Wall-Balls Run 200m (together) 100 Burpees Run 200m (together) 100 KB Swings Run 200m …

Happy Thanksgiving! Read More »

V-ups/Goblet Squats/Box Jumps/Lunges

Warm-up Dynamic Karaoke 100ft. Leg Swings (Front to back x10 ea. leg) & (Side to side x10 ea. leg) (no measure) Row 500m 1:00 Sit-ups 1:00 Wall Sit 1:00 Hang from pull-up bar Workout of the Day AMRAP 18 min. 9 V-ups (GHD) 12 Goblet Squats 15 Box Jumps (24/20) 18 Standing Lunges (Jumping)


Strength Push press 1-10-1-20-1-30 reps Warm-up Dynamic Run 400m 2 Rounds 15 Jumping Squats 15 Mountain Climbers 15 Sit-ups Workout of the Day For Time. 1,000 Meter Row 100 Meter Walking Lunge 1,000m Row

Happy Birthday Melinda!

Strength Hang Power Cleans 3×5 Warm-up Dynamic (no measure) 250M row 2 Rounds Cindy 5 Pullups 10 Push-ups 15 Squats Workout of the Day Melinda B-DAY WOD Buy-in: 50 Double Unders 10 Rounds 5 Back Squats (135lb/75lb) 5 Box Jumps (24/20) 5 KBS (62/44) 5 Shoulder to Overhead (135/75)

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