Monthly Archives: September 2012

Monday, October 1, 2012

TODAY BEGINS OUR 4 WEEK MINI-CHALLENGE!!! YOU DO NOT HAVE TO BE PARTICIPATING IN THE CHALLENGE TO WOD TODAY. If you opt out, just come do the workout and encourage your friends who are! This challenge is intended to get … Continue reading

Posted in WOD | Tagged , , , , , | Leave a comment

Sunday, September 30, 2012

Open Gym = noon to 2:00pm

Posted in WOD | Tagged , , , , , , | Leave a comment

Saturday, September 29, 2012

9:00am Team WOD “Circle of Life” 4 person teams In a circle, taking turns moving around the circle, team completes (can split reps any way) 200 push ups 1 Team tire flip (the big ones) 200 jumping squats 1 Team … Continue reading

Posted in WOD | Tagged , , , , , , | Leave a comment

Friday, September 28, 2012

Mobility: clean & jerk prep Strength: Clean & Jerk 1RM – compare to 4/11 MetCon: Buy In 400m Run 3 Rounds: 10 OHS (115#/75#) 5 Muscle Ups (scale = 15 ring rows) 20 Sit ups Cash Out 400m Run After … Continue reading

Posted in WOD | Tagged , , , , , | Leave a comment

Thursday, September 27, 2012

Speed/Stamina: 750m Row – compare to 6/21 Mobility: hamstrings MetCon: “Critter Camp” 21-15-9 Deadlift (155#/115#) Bar push ups Pull-ups After party: 50 med ball sit ups

Posted in WOD | Tagged , , , , , | Leave a comment

Wednesday, September 26, 2012

Strength/stamina: tabata sit ups – score = lowest round Mobility: hip flexor stretch MetCon: “Jugamos” 50 Double Unders 40 Plate G2OH (Rx =45#/35#) 30 Wall balls (20#/14#) 20 Knees to Elbows 10 Burpees 20 Knees to Elbows 30 Wall balls … Continue reading

Posted in WOD | Tagged , , , , | Leave a comment

Tuesday, September 25, 2012

Speed/stamina (warm up; not for time): 25 burpees, 400m run MetCon: “Grace” – compare to 8/14 30 clean & jerks (135#/95#) – partner count then switch After party: 3 x 15 k2e

Posted in WOD | Tagged , , , , , | Leave a comment

Monday, September 24, 2012

Strength: Front Squat 1RM – compare to 5/21 Mobility: KB Halo MetCon: “Coach K Saves the Day” 5 RFT: 10 HSPU 10 Box Jumps (30″/24″) 10 Ring Dips 10 Air squat After party: 10 tire flips

Posted in WOD | Tagged , , , , , | Leave a comment

Sunday, September 23, 2012

NO OPEN GYM TODAY HeartWOD Fundraising Competition

Posted in WOD | Leave a comment

Saturday, September 22, 2012

Team Spirit Teams of 2: 5 rft: 25m alligator walk relay 10 team deadlifts (315#/225#) 15 kb round-the-world (70#/53#) 200m run relay U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, … Continue reading

Posted in WOD | Tagged , , , , | Leave a comment