WOD 6/29/11 3 Rounds: 400m Run 10 Front Squts (155/105) 20 Kettlebell Swings (53/35) Skill Work 100 Double-Unders then accumulate 1 minute in a handstand (freestanding or against a wall) If you ever leave a comment and it doesn’t show up immediately it means that it was marked as spam. It will be approved by …
WOD 6/29/11 AMRAP in 8 minutes with a partner: Sled Pull Forward/Backward (90#/50#) Max Double Unders (or singles for scaling) One partner will start with their sled at the edge of the pull-up rig and pull the sled facing forward until they touch the gate outside the bay door, they will then turn around and …
WOD 6/28/11 5-10-15-20 Thrusters (95/65) 200m Run All classes will now be held at our new facility located at the corner of MLK & Laurel Ave (Just past Pancho’s Taqueria). The gym still has a few finishing touches so please bear with the adjustment during the next couple of weeks. Showers are ready to go …
All classes will now be held at our new facility located at the corner of MLK & Laurel Ave (Just past Pancho’s Taqueria). The gym still has a few finishing touches so please bear with the adjustment during the next couple of weeks. Showers are ready to go so if you plan on using them …
WOD 6/24/11 Deadhang Pull-Ups 5-5-5-5-5 Work up to a difficult set of 5 then each working set will be the same difficulty. Allow no more than 2 minutes rest between sets. As Fast As Possible in any order: 30 Cleans (135/95#) (10, 20, or 30 reps at a time) 600m Run (200m, 400m, or 600m …
WOD 6/23/11 AMRAP in 20 minutes: 5 Push-Ups 10 Sit-Ups 15 Air Squats At the beginning of each minute complete 2 burpees. Post the number of rounds completed to comments. This Saturday after the free 11am class we will begin the move to the new facility at MLK & Laurel. We would love if you …
This is possibly the best music video ever. What’s your favorite? Post songs and links to comments! WOD 6/22/11 Overhead Squat 10-10-5-5-3-3-1-1 21-15-9 Push Press (45/30# Dumbbells) Box Jumps (24/20″) Run 200m After each set This Saturday after the free 11am class we will begin the move to the new facility at MLK & Laurel. …
WOD 6/21/11 “Karen” 150 Wall Ball Shots (20/14) Rest 5 minutes 3 Rounds: 10 Kettlebell Swings 10 Burpees 10 Double Unders We will begin our move to the new facility at MLK and Laurel in the next couple of weeks. Stay updated on the blog and on facebook if you would like to help us …
WOD 6/20/11 Clean & Jerk – Find a heavy single AMRAP in 7 minutes: Clean & Jerk (155/105) This workout will be done with a partner and only one person can work at a time. Ideally you and your partner will use one barbell but if you and your partner use different weights to you …
WOD 6/16/11 500m Row Time Trial AMRAP in 10 minutes: 10 Box Jumps (30/24) 10 Sum0 Deadlift High-Pull (95/65) 10 Kettlebell Swings (70/53) Our Friday Schedule will be slightly changed. We will have open gym from 6am-7am, 12-1pm, and 4pm – 6pm. You can show up during these hours and perform a WOD you may …
