W.O.D.

Great to have coach Alex back visiting!!!

Strength Hang power cleans 3-3-3-3-3 reps Workout of the Day 3-6-9-12-15 Toes to bar (RX) mod k2e Front squats -95/65 Alternate Workout For Time. “50 walking or standing atlas stone lunges (stone on shoulder)” 5 Burpees every time you have to set stone down

Mark’s Birthday Workout Split between partners however you choose. 29 Burpees 29 Pull-ups Then… Partner 1 – Rows 500m Partner 2 – Deadlift Hold 29 KB/orDB Snatches (split btw partners) Then… Partner 2- Rows 500, Partner 1- Deadlift Hold Then… 29 KB/orDB Snatches (split btw partners) Finish w/ 800m Run (together) Advanced Workout Partner WOD …

Happy Birthday Mark J.!! Read More »

Workout of the Day “The Incredible Hulk” Complete as many rounds as possible in 20 mins of: Use same weight for all movements 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats Advanced Workout 115/75

Strength Back squat 5-5-3-3-3-1-1-1-1-1 reps Workout of the Day “Annie” 50-40-30-20-10 reps of: Double Unders Sit-ups Alternate Worktout 2013 Regional WOD 4 Rounds 2 Rope Climbs 100Ft. Sprint 4 Squat Cleans 100Ft. Sprint

Workout of the Day Lauren Runow B-day WOD 3 rounds for time of: 34 Burpees 34 Wall Ball 34 Box Jumps 34 Row (calories)s Advanced Workout To 6″ target 20/14 24″/20″

Strength Thruster 3-3-3-3-3-3-3 reps Workout of the Day 21-15-9 reps of: Squats Push-ups Lunges Alternate Workout For Time. 30 Man-makers

Workout of the Day “Helen” 3 Rounds Run 400m 21 Kettle Bell Swings 12 Pull-ups Advanced Workout “Pyramid double helen” For time: Run, 1200 m 63 Kettlebell Swings (53/35) 36 Pull-ups Run, 800 m 42 Kettlebell Swings 24 Pull-ups Run, 400 m 21 Kettlebell Swings 12 Pull-ups

Workout of the Day Buy In- 800m Run 21-18-15-12-9-6-3 reps of: Deadlifts Push-ups Advanced Workout 1 mile Run 185/155 HR

Ryan & Chris Dedication Workout “Hotshots 19” 4 Rounds 30 Squats 10 Hang Power Cleans 7 Pull-ups Run 400m Advanced Workout 6 Rounds 30 Squats 19 Power clean (135/95) 7 Strict Pull-ups Run 400 meters