WOD: Sat 03.29.2016 “Jailbait”
"Jailbait"
5 Rounds:
10 Front Rack Lunges (115/75)
15 Shoulder to Overhead (115/75)
20 Toes to Bar
WOD: Fri 03.04.2016 Open WOD 16.2
OPEN WOD 16.2
With a running clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans
If completed before 4 minutes proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans
ETC...
WOD: Fri 02.19.2016 “Get Back in the Car”
CPR and Safety Certification Course...
"Get Back in the Car"
With a Partner:
In 7 Minutes Complete
1200 Meter Row (400m each, then 200m each)
Max Double Unders in Remaining Time
Rest 3 Minutes
AMRAP 7
7 Toes to Bar
14 Walking Lunges
21 Kettlebell Swings (53/35)
Rest 3 Minutes
In 7 Minutes Complete
1200 Meter Row (400m each, then 200m each)
Max Double Unders in Remaining Time
WOD: Sat 01.23.2016 “Open 14.4”
No Open Gym Sunday 1/24 and T Shirt Sale...
Open 14.4
AMRAP 14:
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups
WOD: Wed 01.06.2016 “Toxic”
"Toxic"
AMRAP 12:
3 Hang Squat Snatches (135/95)
6 Ring Dips
9 Toes to Bar
WOD: Wed 12.30.2015 “FireStarter”
HAPPY BIRTHDAY MEL!!!!
"FireStarter"
AMRAP 20:
30 Double Unders
15 Toes to Bar
10 Meter Handstand Walk
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)