Fight Gone Bad 7:45am or 9:00am Three rounds of: Wall-ball, 20 pound ball 10 ft target (Reps) Sumo deadlift high-pull 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press 75 pounds (Reps) Row (Calories) 1 minute rest in between rounds.
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Open Gym Friday 5:30am , 9:00am, 10:00am, 3:30pm, 4:30pm and 5:30pm Work on a skill, Make up a WOD you missed this week, pick a Girl WOD or Hero WOD … Whatever it is WORK YOUR WEAKNESS !
WOD (workout of the day) “Walk” 145 pound barbell carry for 1 mile Load the barbell onto your back and walk 1 mile for time. Endurance 5:30am Run : Cover as much Distance as possible in each of the intervals. 4min on, 3min off 2min on, 30sec off 1min on, 3min off 2min on, 30 [...]
Nancy 9am 3:30pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post total time. Strongman WOD 10am or 5:30pm Death by Muscle up Start a clock and do 1 muscle up. On the minute do 2 muscle ups. Each minute, on the minute do one [...]
Warm up AMRAP: 20 sec Air Squats 40 sec Double Unders 20 sec Push-ups 40 sec Double Unders 20 sec Sit-ups 40 sec Double Unders 20 sec Jumping Lunges 40 sec Double Unders Gwen 15-12-9 Clean and Jerk Touch and go at floor. No regrip, no dumping. Rest as needed. Report load. Endurance 5:30am C2: [...]
Chelsea Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete. If [...]
BRING YOUR FREINDS AND FAMILY ! 7:45am or 9am “Big Fat Baseline” 800m run (together) 80 squats 60 ab mat sit ups 40 push ups 20 pull ups 400 meter run For friends and faimly scale as needed Teams of 2 all must run together but 1 is working the exercise while one is holding [...]
OPEN GYM FRI ! Pick a WOD you missed this week (Strength included) or Choose a Girl WOD or Hero WOD Please be mindful of other while working out or just hanging out 5:30am, 9:00am, 10:00am, 3:30pm, 4:30pm (NO 5:30pm) Then 6:00pm Pizza Helen ! “Pizza Helen” Use 18″ Pizzas (8 slices a pizza) Eat [...]
This Friday ITS ON… 6PM 2nd Annual Pizza Helen ! This year we are raising money for Joniece to help her with her Football cost. “Pizza Helen” Use 18″ Pizzas (8 slices a pizza) Eat one slice Run 400m (slice must be finished before start of run) 21 kettle bell swings 12 pull ups 3 [...]
Warm up 3 rounds of 30 seconds of reps of -Pull ups, push ups, sit ups (butterfly), and air squats. -No resting between rounds or movements. -Max efforts are not required. -Post total reps for all 3 rounds. WOD 5:30am, 9am 3:30pm, 4:30pm, 5:30pm (6:30pm Staff Meeting) 10 Atlas Stone Lunges(Stone is held in the [...]
