Burpee Pull-ups!

 

 

WOD:   7/17/18

 


2 rounds for time of:
800m Run
21 Burpee Pull-ups
400m Run
15 Burpee Pull-ups

 

 

 

Saturday's Park WOD was a Blast!

WOD:   7/16/18
 

Every Two Minutes On the Minute x 10
Deadlift, 8 reps


30-20-10 reps for time of:
Deadlift, 185/135-lbs.
Toes to Bar

 

 

 

 

The Saturday Park WOD crew had some fun in the sun!

We ran Med-balls from the gym down to the Train at Avery Park and we got after a Team workout that involved Kettle-bells, Bear Crawls, and more Med-ball weighted runs!

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Just Chilling.

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Being a little Crazy!

 

 

 


 

Sunday Funday

WOD:   7/15/18

 

4 Rounds for time of:
10 Power Cleans, 115/80
10 Push Press, 115/80
10 Burpees, bar-facing

Rest as needed.

3 Rounds for time of:
10 Power Cleans, 115/80
10 Push Press, 115/80
10 Burpees, bar-facing

Rest as needed.

2 Rounds for time of:
10 Power Cleans, 115/80
10 Push Press, 115/80
10 Burpees, bar-facing

Park WOD Saturday at 9am, meet at the gym

WOD:   7/13/18


Power Snatch 3-3-3-3-3 reps

Squat Snatch 3-3-3-3-3 reps
 

 

AMRAP 12 minutes of:
20 Double-unders
5 Knees-to-elbows
5 Dumbbell Hang Squat Cleans


*Men: two 50-pound dumbbells
Women: two 35-pound dumbbells

 

 

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Lets Get Outside and Have Some Fun!!!!!

 

 

 

 

 

 

Saturday at 9am, Park WOD, Meet at Gym at 9am!

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Saturday Open Gym at 10am is cancelled.

 

 

WOD:   7/12/18

 

For time: 
40 Wall Ball Shots, 20/14-lbs.
20 Pull-ups
20 Deadlifts, 225/155-lbs.
30 Wall Ball Shots, 20/14-lbs.
15 Pull-ups
15 Deadlifts, 225/155-lbs.
20 Wall Ball Shots, 20/14-lbs.
10 Pull-ups
10 Deadlifts, 225/155-lbs.

 

 


 

Lets Get Outside For A WOD, Saturday Park WOD

Announcement:

This Saturday (7/14) we will be doing a Park WOD.

We will meet at the Gym at 9am then we will be going to Avery Park for a WOD!

Be there!!!

 

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WOD:   7/11/18

 

Front Squat 5-5-5-5-5 reps

 

10 minute AMRAP of:
1 Wall Walk
10 Air Squats
2 Wall Walks
20 Air Squats
3 Wall Walks
30 Air Squats
4 Wall Walks
40 Air Squats
……...

 

 

 

 

Park WOD, Saturday at 9am!!!!

Announcement:

This Saturday (7/14) we will be doing a Park WOD.

We will meet at the Gym at 9am then we will be going to Avery Park for a WOD!

Be there!!!

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WOD:   7/10/18
 

3 Rounds for time of:
15 DB Bent Over Row, 50's/35's
15 Abmat Sit-ups, Weighted, 50/35
15 DB Swing, 50/35
200m Farmer's Carry, 50's/35's



*For the rows & carries, men use two 50-lb. dumbbells & women use two 35-lb. dumbbells.
For the sit-ups & swings, men use one 50-lb. dumbbell & women use one 35-lb. dumbbell.

 

 

 


 

 

We are Climbing!!!!

WOD:   7/09/18

 


4 Rounds for time of:
400m Run
40m Walking Lunge
4 Rope Climbs

 

 


 

Ten to Win

WOD:   7/08/18



Teams of 2:

10 minute AMRAP of:
200m Sprint

10 minute AMRAP of:
100m Farmers Carry, 50/35-lbs.

10 minute AMRAP of:
Row for calories

 

 

 

Tabata Saturday!

WOD:   7/07/18


"Tabata This!"
Tabata Jumping Lunge
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Squat


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

 

 

 

 

Lifting and more!

WOD:   7/06/18


 

Shoulder Press 5-5-5-5-5 reps

Push Press 3-3-3-3-3 reps
 

Complete as many rounds as possible in 10 minutes of:
200-m row
50 double-unders

 

 

 

 

Fifteens

WOD:   7/05/18



15 minute AMRAP of:

15 Kettlebell Swings, 53/35-lbs.

15 Burpees over the Kettlebell

15 Toes to Bar

 

 


 

 

 

 

 

Moon

Announcement:

Wednesday July 4th there will only be class at 10am

All other classes are cancelled.

 

 

WOD:   7/03/18



"Moon"
Seven rounds for time of:
40/30 pound dumbbell Hang split snatch, 10 reps Right arm
Rope Climb, 1 ascent
40/30 pound dumbbell Hang split snatch, 10 reps Left arm
Rope Climb, 1 ascent


Alternate feet in the split snatch sets.

 

 

 

 

Nutts

Announcement:

Wednesday July 4th there will only be class at 10am

All other classes are cancelled.

 

WOD:   7/02/18
 

"Nutts"
For time:
10 Handstand push-ups
250/175 pound Deadlift, 15 reps
25 Box jumps, high
50 Pull-ups
100 Wallball shots, 20/14-lbs.
200 Double-unders
Run 400 meters with a 45/35lb plate

 

 

 

 

Hero Sunday

WOD:   7/01/18

 


Abbate
For time:
Run 1 mile
155/105-lb. clean and jerks, 21 reps
Run 800 meters
155/105-lb. clean and jerks, 21 reps
Run 1 mile

 

 

 

 

Saturday Fight Club

WOD:   6/30/18


 

“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Row/Bike/Ski Calories
1 Minute Rest

 

 

 

Choose then Carry

WOD:   6/29/18


Choose Between:

Deadlift 3-3-3-3-3 reps
*All sets at 80-90%

Or

Perform 5 cycles of the following complex:
5 Power Cleans
5 Front Squats
5 Push Jerks
 

 

Then, 


Amrap 10 minutes of:
100 ft. Farmer's Carry
5 Burpees

Men: two 50-lb. Dumbbells
Women: two 35-lb. Dumbbells

 

 

 

Intervals

WOD:   6/28/18

 

4 Intervals, each for time of:
400m Sprint
20 DB Hang Power Cleans, 50/35-lbs.
20 DB Push Press, 50/35-lbs.
 

*Rest as needed between sets.