Dumbbell Delight
Wod 9.10.18 A. 5×3 overhead squats B. “ Dumbbell Delight “ 2 rounds 21 Db snatch 21 calorie row 2 rounds 15 Db ohs 15 calorie row 2 rounds 9 Db squat snatch 9 calorie row reccomended db weight 50/35
Pony Boy
WOD 8 . 7 . 18 A. Build to a heavy squat snatch ( 10 min ) B. ” Pony Boy ” 10 rounds 3 snatches 155 / 95 15 wall balls 18 min cap Compare to 7/5/16
” Riff Raff “
WOD 8 . 6 . 18 Riff Raff 7 Rounds Run 250m 3 Bar muscle ups ( scale with jumping or band ) Row 250m
The Kitchen
Thanks for being so easy – going about the new check-in policy. We are working the kinks out still , but I appreciate you all being patient and understanding. Greg WOD 9 . 5. 18 “The Kitchen ” 5 x 3 min AMRAP 3 Clean and Jerks 135 / 95 6 Push ups 9 […]
Back Squat Strength
WOD September 3 , 2018 A. Back Squat on the 2 minute 5 – 5- 3 -3 -3 – 2- -2 -2 -2 Build to 2 rep max B. 10 min Cash out Run 100m with medball 20 / 14 1 , 2, 3 , 4 etc strict pull ups
Saved by the barbell
Labor Day hours ! 830 am only. Open gym till 11 after. Be safe. Enjoy the day off with friends and loved ones. Saved by the Barbell 3 rounds for max reps of: 1 minute of burpees 1 minute of wall-ball shots 1 minute of deadlifts 1 minute of med-ball sit-ups 1 minute of […]
down the drain and down to train
Labor day hours : 8 . 30 . 18 For time ” down the drain , down to train ” AMRAP 15 50 calorie row 40 KBS 53 / 35 30 Thrusters 95 / 65 20 Burpee box jump overs 10 bar muscle ups Can you get back to the rower ? […]
Dead Man Running
Monday is Labor Day – we will have Saturday hours : 830 team wod and open gym after! WOD 8 . 30 . 18 ” Dead Man Running ” 5 Rounds for time 250m run 7 Deadlifts 225 / 155 12 Toes to bar
Mount Vesuvius
WOD 8 . 29 . 18 A. Practice each move : with a running clock 5 minutes – Sotts Press 5 minutes – snatch balance 5 minutes – OHS 5 minutes – High Hang Squat Snatch Mount Vesuvius 10 min ARMAP 5 – 10 – 15 – 20 – 25 – etc OHS 95 […]
Clean and Jerk Party
WOD 8 . 28 . 18 Clean and Jerk party EMOM x 4 min 4 reps clean and jerk Rest 1 min EMOM x 4 min 3 reps clean and jerk Rest 1 min EMOM x 2 min 2 reps clean and jerk Rest 1 min EMOM x 4 min 1 rep clean and jerk […]