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Archive for January, 2017

Tuesday 1.31.2017

Tuesday 1.31.2017 Complete the following for Reps: 5 Minute AMRAP   -Wall Balls 20-lb/14-lb -REST 2 Minutes, then- 5 Minute AMRAP   -Squat Clean & Jerks 155/105

Monday 1.30.2017

10 Minute EMOM for Reps: ODD Min – 15 Box Jumps 24″/20″ EVEN Min – 25 Calorie Row

Sunday 1.29.2017

Sunday 1.29.2017 Rest Day  Closed

Saturday 1.28.2017

Take one hour and work on mobility, a movement that you don’t have in your skill set, or light cardio work.  With the Open right around the corner, we need proper recovery every weekend. Doing extra WODs are not advised. Mobility 9:30-10:00am Open Gym 10:00-2:00pm Olympic Lifting 12:00-1:00pm

Friday 1.27.2017

Today’s WOD will be completed as a “death by,” meaning if you complete the required work in the set time frame you will move onto the next Round.  Complete the following work every 4 Minutes on the 4 Minutes : ROUND 1    12 Squat Cleans 95/65   20 Burpees

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Thursday 1.26.2017

Open 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in

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Tuesday 1.24.2017

Complete the following for time: 15 Ring Dips 15 Burpee Box Jumps 24″/20″ 10 Ring Dips 10 Burpee Box Jumps 24″/20″ 5 Ring Dips 5 Burpee Box Jumps 24″/20″ (Time Cap – 7 Minutes)

Monday 1.23.2017

AMRAP in 15 mins of :   9 Overhead Squats 135/95   12 Handstand Pushups    15 Calorie Row (Record total Rounds + Reps)

Sunday 1.22.2017

Rest Day Closed

Saturday 1.21.2017

The Whole Life Challenge Starts Today Mobility 9:30-10:00am Olympic Lifting 12:00-1:00pm Open Gym 10:00-2:00pm

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