9/14/20
WOD
Every 3:00 for 5 sets:
Back Squat 10-8-6-4-2 reps
Every 3:00 for 5 sets:
1:00 Plank
10 Push-ups
:30 Reverse Plank
5 Strict Ring Dips
Train At Home
Every 3:00 for 8 sets:
1:00 Plank
10 Push-ups
:30 Reverse Plank
5 Dips
9/13/20
WOD
Rest Day
9/12/20
WOD
“Randy” …. kinda
EMOTM x 5
Power Snatch, 5 reps
Rest 1 minute
EMOTM x 5
Power Snatch, 4 reps
Rest 1 minute
EMOTM x 5
Power Snatch, 3 reps
Rest 1 minute
EMOTM x 5
Power Snatch, 2 reps
Rest 1 minute
EMOTM x 5
Power Snatch, 1 rep
Train At Home
EMOTM x 5
20 Object Deadlifts
Rest 1 minute
EMOTM x 5
15 Object Cleans
Rest 1 minute
EMOTM x 5
10 Object Push Press
Rest 1 minute
EMOTM x 5
5 Object Clusters
Announcement:
The gym will be open tomorrow (9/11/20) and will follow the normal class schedule. All classes will be run inside. Class sign up is still required.
9/11/20
WOD
Alternating EMTOM x 12:
1: 3 Strict Press
2: 9 Toes-to-Bar
Alternating EMOTM x 12:
1: 7 Deadlifts
2: 7 Pull-ups
Train At Home
EMTOM for 24 Minutes:
1: Max Object Press
2: 15 Toes-to-target
3: Max Object Rows
4: 15 Weighted Sit-ups
ANNOUNCEMENT:
ALL CLASSES AND OPEN GYM ARE CANCELED TOMORROW (9/10/20). CLASSES will resume ONCE WEATHER CONDITIONS PERMIT.
9/10/20
TRAIN AT HOME
5 Rounds for Time of:
10 Pike Handstand Push-ups
15 Chair Dips
20 Burpees
ANNOUNCEMENT:
ALL CLASSES AND OPEN GYM ARE CANCELED TOMORROW (9/9/20). CLASSES will resume ONCE WEATHER CONDITIONS PERMIT.
9/9/20
Train At Home
Every 6 minutes for 6 sets:
15 Sit-ups
30 Object Swings
15 V-ups
30 Object Thrusters
Announcement:
All classes and open gym are canceled tomorrow (9/8/20). We will resume classes once weather conditions permit.
9/8/20
Train At Home
25 Minute AMRAP of:
10 Push-ups
20 Air Squats
10 Pike Handstand Push-ups
30 Lunges
9/7/20
WOD
EMOTM x 12
Power Snatch, 3 reps
12 minute AMRAP of:
12 DB Snatch, Right arm
12 Wall-balls, 14/20-lbs
12 DB Snatch, Left arm
12 Wall-balls, 14/20-lbs.
Train At Home
18 minute AMRAP of:
12 Object Snatch, Right arm
12 Object Thrusters
12 Object Snatch, Left arm
12 Object Thrusters
9/6/20
WOD
Rest Day
9/5/20
WOD
"Roney"
4 Rounds for Time of:
Run 200 meters
11 Thrusters, 135/95 pound
Run 200 meters
11 Push Press, 135/95 pound
Run 200 meters
11 DB Floor Press, 50/35 pound
Train At Home
4 Rounds for Time of:
Run 200 meters
11 Object Thrusters
Run 200 meters
11 Object Push Press
Run 200 meters
11 Object Floor Press
*Class sign up is required.