February 5, 2015

Friday February 6, 2015

Mama Gina is the queen of Wall Balls! __ It’s Benchmark Friday! __ BENCHMARK WOD “Kelly” Compare to 8/8/14 Five rounds for time of: Run 400 meters 30 Box Jumps, 24 inch box 30 Wall Ball Shots, 20/14 pound ball “Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words […]
February 4, 2015

Thursday February 5, 2015

The couple that stretches together stays together, or something like that! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Endurance WOD 3 rounds for time: 30 Calorie Row 15 Deadlifts, 225/155 30 Kettlebell Swings 53/35 Rest 5 minutes 5xMax unbroken Stict HSPU – 1 minute rest between sets Option […]
February 3, 2015

Wednesday February 4, 2015

Dave is giving his Back Squats everything he’s got! __ Click here to get registered for the Open ASAP! __ WOD “Macho Man” Every Minute On The Minute for as Long as Possible: 3 Power Cleans 3 Front Squats 3 Jerks (Advanced:185/135)(Intermediate: 115/85)(Beginner: 75/43) *If you complete 10 rounds, add one rep to each movement for each additional minute. For example […]
February 2, 2015

Tuesday February 3, 2015

Kory is ready for the Open, are you? __ Click here to get registered for the Open ASAP! __ WOD With a 7 minute time cap complete 3 rounds for time: 5 Muscle-Ups 10 Power Cleans, 155/105 Rest 2 minutes With a 7 minute time cap complete 3 rounds for time: 20 Chest to Bar Pull-Ups 20 Bench Press, 135/95 […]