Daily Workout

September 24, 2015

Friday September 25, 2015

Throwback of Jerry and Mama Gina coming in from the Burden Run at last years Retro Games! Happy Birthday to Jerry this Sunday! __ It’s Benchmark Friday! __ BENCHMARK WOD “The Chief” Compare to 9/5/14 Max rounds in 3 minutes of: 3 Power cleans  (135/95) 6 Push-Ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. “You […]
September 23, 2015

Thursday September 24, 2015

Kristen is demonstrating “perfect” form during her Overhead Squats! __ Happy Birthday Mike B. (on Tuesday)! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: “Farmer Annie” 50 – 40 – 30 – 20 – 10 reps for time of: Double-Unders Sit-Ups 50 meter Shuttle KB Farmer Carry in between […]
September 22, 2015

Wednesday September 23, 2015

Mel and Mama Gina are keeping each other company during their four minutes of Hollow Rocks! __ WOD Five sets of: Against a 3 minute running clock, complete as many rounds and reps as possible of: 10 Ring-Dips 15 Toes to Bar 20 Pistols (alternating) 25 Sit-Ups Rest 3 minutes between sets, and pick up the next set where you […]
September 21, 2015

Tuesday September 22, 2015

Congratulations to Bree for joining the Muscle-Up club! __ Happy Birthday James G! __ WOD Gymnastics Strength: In 6 minutes, climb as high up the ladder as possible of unbroken C2B Pull-Ups 3-6-9-12-15… Once you have to break up the reps start over at 3 reps and continue climbing again. Conditioning: “Kettlebell Work” 3 Rounds for time of: 20 Kettlebell […]