DAILY WOD

April 19, 2017
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Thursday April 20, 2017

The 4:30 WOD breaking the ice with a fun group warm up! __ Happy Birthday MK! __ WOD Option 1: “Midline March” 3 rounds for time of: 25 GHD sit-ups 50-foot handstand walk 50-foot overhead walking lunge, 155/105 lb. Option 2: Make up a WOD that you missed, or a WOD that you have really been wanting to try, work […]
April 18, 2017

Wednesday April 19, 2017

We want to congratulate Belinda for completing the Boston Marathon on Monday! __ WOD “Marathon Madness” 2 Rounds: 400 meter Run 26 Hand Release Push-Ups 400 meter Run 26 Kettlebell Swings (53/35#) 400 meter Run 26 Sit-Ups 400 meter Run 26 Deadlifts (75/55#) 400 meter Run 26 Air Squats 400 meter Run 26 Box Jumps (24/20″) Great job to Belinda […]
April 17, 2017
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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
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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
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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
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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 […]