Thursday Oct. 23rd
Strength Bench Press 3-3-3-3-3-3 WOD 4RFT 6 DL (275/185) 15 WBSU’s (20/14) 200m run (first and last round must run w/ slam ball) Cashout 500m row for time
Author Archive for: andrew
Entries by Andrew Gonzales
Tuesday Oct. 21st.
Strength Weighted Pull-ups/ Strict 5-5-5-5-5 Ring Rows to scale 2:1 WOD 14:00min AMRAP 10 T2B 8 Burpees over box w/ slam ball 35 DU’s
Motivational Monday Oct. 20th
Strength BB Front Rack Walking Lunges 12-12-12-12-12 WOD 6RFT 10 MBC (20/14) 8 Push Press (135/85) Finish w/ 400m run Cashout 35 WBSU
Friday Oct. 17th
Skill/Strength Snatch Complex (Snatch High Pull +hang snatch high pull +hang power snatch+snatch balance+OHS) WOD 4:00min AMRAP -6 Bench Press (75%) -33 DU’s Rest 2:00min 4:00min AMRAP 15 KBS (62/35) 10 Ring Rows Rest 2:00min 4:00min AMRAP 20m reverse bear crawl 12 Tuck Jumps Score= Total rounds Complete
Thursday Oct. 16th
Strength DL 5-5-3-3-3-3 WOD Run 200m 10 C2B 15 Burpees over Bar 20 Back Squats (135/95) 25 Slam balls (20/10) 30 WBSU (20/14) 25 Slam Balls 20 Back Squats 15 Burpees over Bar 10 C2B Run 200m
We wear PINK on Wed. Oct. 15th
Strength Front Squat 5-5-5-5-5-5 WOD Row 750m buy in then, Then 10 rounds of 5 T2B 8 Box Jumps
Tuesday Oct. 14th
Strength Bench Press 5-5-5-5-5-5 WOD 6RFT 30 DU’s 5 HSPU’s 7 Hang Power Clean (135/95)
Motivational Monday Oct. 13th
Strength OHS 3-3-3-2-2-2 WOD 15:00min AMRAP Ascending WB by 5, starting at 10 (20/14) 8 Pull-ups 100m plate run (45/25) Cash out 3:00 min planks
Saturday Oct. 11th
We will be open from 8-10am only. 8am weightlifting (Olympic lifts) and open gym at 9am. Come by to make up any wods from the week! Bring a friend to be entered into our raffle!
Thursday Oct. 9th
Strength Cleans 3-3-2-2-1-1-1… WOD 50 DU’s 25 KBS (62/35) 50 DU’s 25 Slam balls (20/10) 50 DU’s 25 Pull-ups 50 DU’s 25 KBS (62/35) 50 DU’s 25 Slam Balls