Daily Workout

April 17, 2017

Tuesday April 18, 2017

“The Ghost” in action! __ WOD “Frantic” 4 Rounds for time: 21 Burpees 18 Thrusters (65/45#) 15 Pull-Ups “Intensity is the independent variable most commonly associated with favorable adaptation. What that means is the harder you work intensity, the faster you are going to get your results.” ~Ben Bergeron If you’ve ever been on a Schwinn Bike or done Fran […]
April 16, 2017

Monday April 17, 2017

The kids don’t mind the bike! __ WOD “Powerball” 27-21-15-9: Power Snatches (75/55#) Wall Balls (20/14#) Calorie Row/Bike “Perfection is not attainable, but if we chase perfection we can catch excellence.” ~Vince Lombardi
April 14, 2017

Saturday April 15, 2017

Zach is working on his Atlas Stone technique! __ Reminder: There will be NO Open Gym this Sunday! __ WOD “Tabata Strong” 20 Seconds on, 20 Seconds off – 8 rounds of each movement. Atlas Stones Keg Press Dumbbell Snatch 70/45 Axle Bar Deadlift – 245/175 Rest 1 minute between each 8 rounds. “Clouds come floating into my life, no […]
April 13, 2017

Friday April 14, 2017

The 4:30 peeps working on their six packs! __ It’s Benchmark Friday! __ Benchmark WOD “The Ghost” Compare to 10/7/16 6 rounds for reps of: 1 minute of rowing (Calories) 1 minute of Burpees 1 minute of Double-Unders 1 minute rest *Try for as many reps as possible of EACH exercise, don’t “game” it and get all your reps on […]