Daily Workout

March 3, 2015

Wednesday March 4, 2015

Ellen is fighting hard to save her Muscle-Up! __ Happy Birthday Kamrie! __ Great job to everyone that participated in week one of the Open, bring on week two! __ We only have 10 days left of the Nutrition challenge! We have seen some incredible changes and we can’t wait to see who wins! Stay focused for this last little […]
March 2, 2015

Tuesday March 3, 2015

J5, leaving it all on the floor for Open WOD 15.1/15.A! __ WOD Gymnastics Skills “Death by Muscle up” Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on… *Scale MU with some other form of MU drill. IE: Bar MU, Jumping MU, Band MU etc… Conditioning […]
March 1, 2015

Monday March 2, 2015

Dave is getting set for his Power Cleans! __ WOD Conditioning: Complete as many rounds and reps as possible in 12 minutes of: 50 Double-Unders 20 Kettlebell swings (Advanced: 70/53)(Intermediate: 53/35)(Beginner: 35/20) 7 Jerks (Advanced: 185/135)(Intermediate: 155/105)(Beginner: 75/55) Strength Conditioning: Every minute on the minute for 8 minutes: Odd: 3 Handstand Push-Ups + 7 Power Cleans, 155/105 Even: 3 Handstand […]
February 27, 2015

Saturday February 28, 2015

The 5:30pm WOD decided to take their WOD upstairs to watch the live Open announcement! __ Reminder: Shayan will be running Open Gym every Sunday from 9:30-11:30am! __ WOD “TABATA” 20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of: Row for Calories Push-Ups Abmat Sit-Ups Box Jump (24/20) *Complete all 8 rounds before moving to next movement […]