WOD: Wed 02.17.2016 “You’re Crashing”
NO RISE-N-GRIND TODAY!
"You're Crashing"
21-15-9
Front Squats (165/115)
500 Meter Row Between Sets
WOD: Fri 02.12.2016 “Regional 2012 Event 4”
"Regional 2012 Event 4"
50 Back Squats (135/95)
40 Pull Ups
30 Shoulder to Overhead (135/95)
50 Front Squats (85/65)
40 Pull Ups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Pull Ups
30 Shoulder to Overhead (65/45)
WOD: Sat 02.06.2016 “Backstreets”
"Backstreets"
EMOM 16:
3 Cleans
3 Front Squats
3 Jerks
WOD: Mon 01.25.2016 “Rebel Rebel”
"Rebel Rebel"
AMRAP 7
2 Front Squats (115/85)
2 Burpees Over the Bar
4 Front Squats (115/85)
4 Burpees Over the Bar
6 Front Squats (115/85)
6 Burpees Over the Bar
Etc...
WOD: Sat 01.16.2015 “World Falls Down”
NO YOGA TODAY!
"World Falls Down"
15 Deadlifts (335/215)
18 Hang Power Cleans (225/155)
21 Front Squats (185/135)
24 Front Rack Lunges (155/105)
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)