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Archive for April, 2014

Wednesday 4.23.2014

Complete 5 rounds of: 1 minute of thrusters, 45# bar 1 minute of burpees 1 minute of push ups 1 minute of rest

Tuesday 4.22.2014

For 10 rounds; Complete as many reps as possible of: Strict Pull Ups for 1 minute, 30 second rest, Strict Bent Over Row 135#/95# for 1 minute, 30 second rest, Post reps to comments.

Monday 4.21.2014

8 rounds of: Run 200m Rest 1 minute Record each 200m Run.

Sunday 4.20.2014 HAPPY EASTER


Saturday 4.19.2014

Public Open Gym Coaches Choice No On Ramps   Coach Holly 3 rounds for time: 10 Pull ups 10 Front Squats 165/115# 10 Burpees   Coach Bobby 19 minute AMRAP 200m Run Thrusters 45#/37#, 20 reps kettlebell swings 1.5 pood, 15 reps burpee,  10 reps   Coach Matt 3 rounds

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Friday 4.18.2014

HERO WOD Jesus WOD (The way of the Cross) 14 Rounds for time 95/65 lb Barbell 10 Deadlifts 10 Squat cleans 10 Push Press 50 ft of Walking Lunges with barbell on back. Walk back to start point. At no point does the barbell touch the ground until after rounds

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Team WOD This WOD will be performed as a team. Each partner will be executing one station and then rotating through each.   Complete each station for 5 rounds, 1 minute each: Sledge Hammer Overhead Swing Farmers Walks, 70# Row for calories Knees to Elbows Rest Post reps and calories.

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Wednesday 4.16.2014

Nukes 8 minutes to complete: 1-mile run 315-lb. deadlifts, max reps Then, 10 minutes to complete: 1-mile run 225-lb. power cleans, max reps Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps Do not rest between rounds. Post run times and reps completed for each exercise to

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Tuesday 4.15.2014

5 Rounds for time of: kettlebell swings 1 pood, 21 reps double unders, 40 reps   post time to comments.

Monday 4.14.14

Complete as many rounds as possible in 14 minutes of: 10 Pull-ups 20 Push ups 30 Squats post rounds to comments.

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