WOD: 11/24/18
"Ledesma"
Complete as many rounds as possible in 20 minutes of:
5 Handstand push-ups, as difficult as possible
10 Toes to Bar
15 Medicine ball cleans, 20/14-lbs.
WOD: 11/23/18
“Leftover Turkey Sandwich”
In Teams of two, 30 minute AMRAP of:
50 Turkey Swings
30 Pull-ups
40 Turkey Clean and Jerks
40 Dips
30 Turkey Snatches
50 Push-ups
20 Turkey Get-ups
*Turkey = one 53/35-lb. Kettlebell
*Share reps as needed.
Schedule:
Thursday: NO CLASS
Friday: 10am Class, 11am Open Gym
Saturday/Sunday: Normal
Thanksgiving Schedule:
Wednesday: All Classes as normal except 5:30pm and 6:30pm CANCELLED
Thursday: NO CLASSES
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/21/18
25 minute AMRAP of:
3,6,9,12,15,18,21,27……..
Thrusters, 95/65-lbs.
Pull-ups
Bar Facing Burpees
WOD: 11/20/18
EMOTM for 12 minutes:
Power Clean, 3 reps
*Increase weight as often as possible.
10-9-8-7-6-5-4-3-2-1 reps for time of:
Power Clean, 155/105-lbs.
Toes to Bar
If you are interested in a Local competition check this out!
Saturday, December 8, 2018 at 8 AM – 3 PM
Teams of 2 (same gender) will complete 3 workouts throughout the day. There will be scaled and rx options.
There will be no finals, scores are based off three workouts however some of the workouts may have multiple scores. Find a partner, buckle down on your nutrition, and prepare for a "day of fun" workouts!
Cost is $70/Athlete (registration fees included). Link for signing up is below. We will cap the sign ups at 30 total teams. There will be prizes for 1st-3rd. Cash for RX and Prize packages for Scaled based on how many sign up. 2 of the 3 workouts will periodically be announced before the event date. Let's get after it and get fit!
WOD: 11/19/18
For time:
Run/Row 1000m
100 Double-unders
Run/Row 800m
80 Wall-balls, 20/14-lbs.
Run/Row 600m
60 Dumbbell Snatches, 60/40-lbs.
Run/Row 400m
Announcement!!!!!
Schedule for this week! (11/19 - 11/25)
Monday: Normal
Tuesday: Normal
Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, NO 5:30pm or 6:30pm
Thursday: No Classes
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/18/18
22 minute AMRAP of:
11 Sandbag Cleans or Power Cleans
11 Handstand Push-ups
11 Kettlebell Swings, 53/35
11 Toes-to-bar
Announcement!!!!!
Schedule for next week! (11/19 - 11/25)
Monday: Normal
Tuesday: Normal
Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm
Thursday: No Classes
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/17/18
Choose two WODs, they will be completed separately with rest in between:
All images taken from Google Images
Announcement!!!!!
Schedule for next week! (11/19 - 11/25)
Monday: Normal
Tuesday: Normal
Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm
Thursday: No Classes
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/16/18
Shoulder press 3-3-3-3-3-3-3 reps
Db Floor Press 4 x 10
Deadlift 3-3-3-3-3-3-3 reps
Hip Extension 4 x 10
Announcement!!!!!
Schedule for next week! (11/19 - 11/25)
Monday: Normal
Tuesday: Normal
Wednesday: 5am, 6am, 7am, 8am Open Gym, 3:30pm, 4:30pm, no 5:30pm or 6:30pm
Thursday: No Classes
Friday: 10am Class, 11am Open Gym
Saturday and Sunday: Normal
WOD: 11/15/18
20 minute AMRAP of:
100-ft. walking lunge
30 Med-ball sit-ups, 20/14-lbs.
20 pull-ups