Monday 07.23.2018
A. Max Load in Complex of: 3 Deadlifts 2 Power Cleans 1 Squat Clean *All done without removing hands from the bar *Build to a max over the course of 6-8 sets. Rest 2:00 between sets. B. “Adrenaline” As Many Rounds as Possible in Eight Minutes of ascending reps: 2 Burpee Box Jumps (24/20) 2 Squat […]
Saturday 07.21.18
Officer Michael Chesna was an Army Veteran who served two tours of duty receiving a Purple Heart. He survived by his wife and two young children. Officer Chesna was 42 years old. Challenge yourself today with this workout remember those who keep us safe. Sierra 209 was Officer Chesna’s call sign A. “Chesna” As Many […]
Friday 07.20.2018
A. “Roundabout” For Total Time: 21 Shoulder to Overhead (135/95) 800 meter Run Rest 2:00 minutes 15 Shoulder to Overhead (155/105) 600 meter Run Rest 2:00 minutes 9 Shoulder to Overhead (185/115) 400 meter Run Rx+:(135, 95) (185, 115) (205, 125) L3: (115, 75) (155, 105) (165, 105) L2: (95, 65) (115, 75) (135, 95) […]
Thursday 07.19.2018
A. Deadlift 1-1-1-1-1 B. “Abs of Steel” For Time: Buy In: 50 Toes to Bar Then, *50 Front Rack Walking Lunges (115/75) Every time you drop the bar complete 10 Bar Facing Burpees [12:00 Minute Time Cap] Rx+:(135/95) L3:(95/65) L2:(Knee Lifts)(75/55) L1:(Abnormal Sit-Ups)(Light Walking Dumbbell Lunges)(Regular Burpees) C. Assault Bike Challenge 30 Calories for Time […]
Wednesday 07.18.2018
A. In teams of 2 or 3: Three Rounds of: 1,000 meter Row 40 Wallballs (20/14) 30 Box Jump Overs (24/20) 20 Power Snatch (95/65) 10 Overhead Squats (95/65) Rx+:(115/75) L3:(75/55) L2:(14/10)(20/15)(65/35) L1:(10/8)(20/15 Step Ups)(Empty Barbell) *30 Minute Time Cap B. Assault Bike Challenge 30 Calories for Time
Tuesday 07.17.2018
A. Strict Pull Ups 5×8 Russian Twists 5×20 *Superset B. Three Rounds for Time: 15 Kettlebell Sumo Deadlift High Pull (70/53) 20 meter Bear Crawl 400 meter Run 20 meter Broad Jump C. Assault Bike Challenge 30 Calories for Time D. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE
Monday 07.16.2018
A.Bench Press 1-1-1-1-1 B. Four Rounds for Time: 12 Unbroken Thrusters (95/65) 50 Double Unders [13:00 Minute Time Cap] C. Barbell Club Meets at 6:30pm Hang Power Clean 4×3 Press From Split 5×4 Hang Snatch High Pull 5×3 Ring Dips 4×8 Planks 4x :30 Seconds
Saturday 07.14.2018
A. Partner WOD [30 Minute Time Cap] Three Rounds 20 Toes to Bar 20 Burpees 20 Power Cleans (115/80) 120/85 Calorie Rows Two Rounds 20 Toes to Bar 20 Burpees 20 Power Cleans (135/95) 120/85 Calorie Rows One Round 20 Toes to Bar 20 Burpees 20 Power Cleans (155/105) 120/85 Calorie Rows B. Assault Bike […]
Friday 07.13.2018
A. Back Squat 5-5-5-5-5 B. As Many Rounds as Possible in Fifteen Minutes 10 Push Ups 15 Air Squats 20 Kettlebell Swings *100m DBL KB Farmer Carry Every 3min including 0 C. Assault Bike Challenge 30 Calories for Time
Thursday 07.12.2018
A. Five Rounds for Time [18 Minute Time Cap] 20 Sit Ups 3 Rope Climbs B. Assault Bike Challenge 30 Calories for Time C. Barbell Club Meets at 6:30pm!