WOD: Fri 01.29.2016 “Need Your Heart”
"Need Your Heart"
5 Rounds:
10 Hang Cleans (135/95)
15 Box Jumps (24/20)
WOD: MON 01.18.2016 “Bones”
NO RISE-N-GRIND TODAY
Overhead Squats
5 x 5
"Bones"
4 Rounds:
10 Box Jumps (24/20)
10 Kettlebell Swings (70/53)
10 Burpees
WOD: Fri 01.15.2015 “Modern Love”
NO BARBELL CLUB TODAY
"Modern Love"
Max Reps in 1 Minute at the Following Exercises:
Squats
Push Ups
Box Jumps, 20"
Pull Ups
Inverted Burpees
Wall Balls (20/14)
Burpees
Double Unders
WOD: 12.24.2015 “12 Days of Christmas”
OPEN GYM 9AM-NOON
*Most members will be doing this workout at 9:30a. For instruction and a warm up arrive at 9a.
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)
WOD: Mon 12.21.2015 “The Admiral”
Rise-N-Grind at 9:30a!
“The Admiral”
3 Rounds:
20 Burpee Pull Ups
20 Front Squats (155/105)
20 Box Jumps (24)
WOD: Fri 12.11.2015 “Filthy 50”
Jingle All The Way 5K...
TODAY: Open Gym 1:30-3p
“Filthy 50″
50 Box Jumps, 24″
50 Jumping Pull Ups
50 Kettlebell Swings (35)
50 Walking Lunges
50 Knees to Elbow
50 Push Press (45)
50 Good Mornings (35)
50 Wall Balls (20)
50 Burpees
50 Double Unders
WOD: Thu 12.02.2015 “Click Click Boom”
"Click Click Boom"
3 Rounds:
10 Box Jumps (30/24)
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
20 Burpees
200 Meter Run
25 Kettlebell Swings (70/53)
200 Meter Run
Rest 2 Minutes