Daily Workout

April 6, 2015

Tuesday April 7, 2015

Kelli, Dave, and Verno are working hard to keep their shoulders active during their Wall walks! __ Happy Birthday Maddie! __ WOD Strength: 7×2 Overhead Pause Squats, Pause for 5 Seconds at the bottom of each rep. Conditioning: 21-15-9 Wall Balls (20/14#, 11/10′ target) Kettlebell Swings (2-pood/1.5-pood) Burpees 🙂 “If you don’t think every day is a good day, just […]
April 5, 2015

Monday April 6, 2015

The nooners are working on their six packs with some Hollow Rocks! __ WOD In teams of three, perform three rounds each for time of: Row 800 Meters Run 400 Meters 20 Toes to Bar Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and […]
April 3, 2015

Saturday April 4, 2015

We’re sure everyone could use a break from rowing after Open WOD 15.5! __ Happy Birthday Traci! __ Attention: There will be NO open gym this Sunday due to the Easter Holiday. Thanks for understanding! __ WOD “Saturday Teamwork” In teams of two, complete as many rounds and reps as possible in 30 minutes of: 400 Meter Run 30 Kettlebell […]
April 2, 2015

Friday April 3, 2015

The 5:30 WOD gettin their swole on! __ It’s Benchmark Friday! __ Benchmark WOD Skill Practice: Take 15 minutes to find your Max Height Box Jump “Elizabeth” Compare to 7/18/14 21-15-9 reps of: Squat Clean (135/95 lb) Ring Dips “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” ~Lou Holtz