Candice is looking strong during the Push Presses of last weeks team lifting WOD!
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Strength:
Push Press
Build to a Heavy Set of 3
Conditioning:
AMRAP 12:
6 Pistols Alternating
9 Push Presses (155/105)
30 Double-Unders
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“Cherish all your happy moments; they make a fine cushion for old age.”
~Booth Tarkington
Jake is making sure to get here for the running WODs to train for “The Mountain Meltdown”!
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“Meter Maid”
For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run
“Find something you’re passionate about and keep tremendously interested in it.”
~Julia Child
It’s a Row Off at the 8am WOD!
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Strength:
Deadlift- Build to heavy set of 5
Accessory Work:
“Front to Back”
3 Rounds, Not For Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (45/35)
30 Abmat Sit-Ups
40 Good Mornings (45/35)
“Do the difficult things while they are easy and do the great things while they are small. A journey of a thousand miles must begin with a single step.”
~Lao Tzu
All “08” can do is hang his head as he watches Mckinley crush Wednesdays team lifting WOD!
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Reminder: Caleb WILL be coaching the Olympic Lifting class today at 9:00am! There will be NO Open Gym this Sunday, it will be back next week!
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“Wreck Yourself”
Teams of 3
For Time:
800 Meter Run with 20/14# Medball
6 Rope Climbs
20 Squat Cleans (135/95)
800 Meter Run with 20/14# Medball
9 Rope Climbs
35 Squat Cleans (135/95)
800 Meter Run with 20/14# Medball
12 Rope Climbs
50 Squat Cleans (135/95)
*Teammates run together with one Medball, split the Cleans and Rope Climbs with only one person working at a time.
“Nobody who ever gave his best regretted it.”
~George Halas
Carmen is catching some “Spring Break” rays while she works on her Overhead Squats!
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“Tabata This”
Compare to 06/23/17
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
“There is always room at the top.”
~Daniel Webster
And another one joins the club! Congratulations Jay on your Muscle-Up!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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Option 1:
“Mean Machine”
3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00
Option 2:
OPEN GYM
Make up a WOD that you missed, or a WOD that you have really been wanting to try, work on skills, etc!
*You must still come to one of the regularly scheduled WOD times.
“Yesterday is not ours to recover, but tomorrow is ours to win or lose.”
~Lyndon B. Johnson
Nothing beats those fist WODs of Spring when you can soak in the sunshine!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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“50-50”
Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)
rest 3 minutes
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)
rest 3 minutes
AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
“Either I will find a way, or I will make one.”
~Philip Sidney
Mariah and Travis racing through Saturdays team Sled Push Warm Up!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
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Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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Gymnastic Strength:
5 Rounds, Not For Time:
6 Strict Handstand Push-Ups
3 Strict Ring Muscle-Ups
*Scale Muscle-Ups with 3 Strict Pull-Ups and 3 Dips
Conditioning:
3 Rounds For Time:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20”)
“Success is never final, failure is never fatal. It’s courage that counts.”
~John Wooden
Caleb is trying his hardest to beat Alia during Open WOD 18.5!
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It’s that time of year again, Kickball season! If you’re interested in playing put your name on the board.
__
Announcement: We have an opening for childcare on Tuesdays during the 9:30am WOD. this is in trade of a discounted membership. These spots fill up fast so if you or anyone you know is interested let Hillari or Mauree know ASAP!
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“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees 🙂
200 Meter Run
“In this media-drenched, multitasking, always-on age, many of us have forgotten how to unplug and immerse ourselves completely in the moment. We have forgotten how to slow down. Not surprisingly, this fast-forward culture is taking a toll on everything from our diet and health to our work and the environment.”
~Carl Honore
“Easter is meant to be a symbol of hope, renewal, and new life.”
~Janine di Giovanni
