April 11, 2015

Saturday April 11, 2015

The Kids don’t mind a little Tire Flippin! __ Reminder: Shayan will be running Open Gym this Sunday from 9:30-11:30am! __ WOD “Saturday Teamwork” In teams of 3 you must complete the following 3 AMRAP’s: A) AMRAP in 7 minutes: 50 yard Sled Push Power Cleans (Advanced: 185/115) (Intermediate: 135/95) (Beginner: 75/43) Rest Rest 1 minute: B) AMRAP in 7 […]
April 9, 2015

Friday April 10, 2015

Ellen is working hard for her Muscle Up during the Open! __ It’s Benchmark Friday! __ BENCHMARK WOD “Nasty Girls” Compare to 10/03/14 3 rounds for time of: 50 Air Squats 7 Muscle-Ups 10 Hang Power Cleans (135/95#) __ Check out these videos for some tips to help you get your first Muscle Up or to improve the Muscle Up […]
April 8, 2015

Thursday April 9, 2015

Dave and the busy 4:00 WOD aint afraid of no Burpees! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD Complete as many rounds as possible in 30 minutes of: 800 Meter Run 25 Dumbbell Thrusters (35/25-lb) 400 Meter Farmers Carry (35/25-lb. dumbbells) Option 2: Make up a […]
April 7, 2015

Wednesday April 8, 2015

Derek is getting ready for his Push Press! __ WOD “Big Clean Complex” 6 sets of the following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split […]