Thursday, September 18, 2014

Benchmark day!!

Cindy
20 minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Air squats

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Wednesday, September 17, 2014

12 minute AMRAP of:
10 Toes-to-bar
5 Power snatch

Sep 17 WOD Results

Sep 17 WOD Results

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Tuesday, September 16, 2014

Complete the following for time:
16 Front squats
150m Run
12 Front squats
300m Run
8 Front squats
450m Run
4 Front squats
600m Run

Sep 16 WOD Results

Sep 16 WOD Results

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Monday, September 15, 2014

Strength
Strict press – 6×2

WOD
Tabata:
Pull-ups
Push-ups

Sep 15 WOD Results

Sep 15 WOD Results

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Saturday & Sunday, September 13-14, 2014

Saturday
Team WOD at 9:30am
Open gym – 10:30am – 11:30am

Team WOD (teams of 2 – one person working at a time except where noted)
50 Double-unders (150 Singles) – each person does this; working at the same time; team doesn’t move on until everyone finishes
30 Shoulder-to-overhead
40 Box jump overs
50 Chest-to-bar pull-ups (or pull-ups or ring rows)
40 Box jump overs
30 Shoulder-to-overhead
50 DUs/150 Singles – each person does this; working at the same time; team doesn’t move on until everyone finishes

Sep 13 WOD Results

Sep 13 WOD Results

Sunday
Open gym – 12:00pm – 3:00pm

Open gym = No formal classes or instruction. The gym is simply open and available for you to do a missed WOD from earlier in the week or work on anything else you’d like.

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Friday, September 12, 2014

12 minute AMRAP of:
2 Muscle-ups
10 Lunges
20 Double-unders

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Thursday, September 11, 2014

Complete the following for time:
11 Deadlifts (225/150)
11 Box Jumps
11 Power cleans (135/95)
11 Double-unders
11 Pull-ups
11 Sit-up to stand
11 Lunge walks
11 Kettlebell swings
11 Burpees
2,977m Row

Sep 11 WOD Results

Sep 11 WOD Results

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Wednesday, September 10, 2014

22 minute AMRAP:
4 Handstand push-ups
8 Power clean
12 Toes-to-bar
400m Run

Sep 10 WOD Results

Sep 10 WOD Results

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Tuesday, September 9, 2014

Strength
Squat – 2×5, 2×3, 2×2

WOD
8 minute EMOM
1 Back squat at 80%

Sep 9 WOD Results

Sep 9 WOD Results

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Monday, September 8, 2014

8 Rounds of the following
(1 round = 2 minutes)
Odd rounds = Row for calories
Even rounds =
5 Pull-ups
5 Ground-to-overhead

Sep 8 WOD Results

Sep 8 WOD Results

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