Entries by Andrew Gonzales

Tanktop Tuesday 1-5

January 4, 2016 in /by

Strength Push Press 5-5-5-5-5 WOD For Time… 20 Ring Push-ups 30 KBS (62/35) 40 OH walking plate lunges (45/25) 50 Sit-ups 40 OH walking plate lunges (45/25) 30 KBS (62/35) 20 Ring Push-ups Cashout– 30 OH DB Tricep ext.   

Motivational Monday 1-4

January 3, 2016 in /by

Strength Front Squats 5-5-5-5-5-5 WOD 5:00min of… 8 Power Cleans (115/75) 10 Pull-ups Then, 2:00min ME Burpees  Rest 1:00min Then, 5:00min of…(continue where you left off)  8 Power Cleans (115/75) 10 Pull-ups Cash out– 30 Bicep Curls   

Thirsty Thursday 12-31

December 30, 2015 in /by

Strength (By popular Demand) Bench Press 10-8-6-4-2 WOD 4min AMRAP 20 Box Jumps (24/20) 15 DL (135/95) Rest 1min 4min AMRAP 20 SB 15 Ring Rows Rest 1min 4min AMRAP Clean + Jerk (G2OH) (135/95) Score= Total reps  *DL and CJ must be done at same weight   

Weightlifting Wednesday/ Yoga 12-30

December 29, 2015 in /by

Strength OHS 5-5-5-5-5 *increase weight every set WOD 8 RFT 6 Hang Power Snatches (115/75) 8 Split Jumps  Cash out– 50 cal row for time Weightlifting  Power clean + Squat Clean (touch and go) 5 sets 2 Push/ power jerk + 1 Split Jerk 5 sets   

Weightlifting Wednesday/ Yoga 

December 29, 2015 in /by

Strength OHS 5-5-5-5-5 *increase weight every set WOD 8 RFT 6 Hang Power Snatches (115/75) 8 Split Jumps  Cash out– 50 cal row for time Weightlifting  Power clean + Squat Clean (touch and go) 5 sets 2 Push/ power jerk + 1 Split Jerk 5 sets   

Terrific Tuesday 12-29

December 28, 2015 in /by

No Skill WOD “Angie” 100 Pull-ups 100 push ups 100 sit-ups 100 Air Squats *You may break up in any order to complete if not doing RX.  *RX must complete in order.     

Motivational Monday 12-28

December 27, 2015 in /by

Strength Front Squats 8-8-8-8-8 WOD 4RFT 8 S2OH (155/95) 10 Burpees over bar 200m run (first 20m must do broad jumps) Then, 35 WB (after the 4th round) Fitness 4RFT 10 KB Press 10 Burpees 200m run Cashout– Group Stretch   

Christmas Eve 12-24 OPEN AM HOURS ONLY

December 23, 2015 in /by

Strength DL Find 1 RM or/ Bench Press 12-10-8-6-4-2 WOD Start with 200m run then,  25 each for 3 rounds Jumping Jacks Situps Squats Ring rows Box jumps Knees to waist Step back lunges (each leg) Russian AB twist Finish with 200m Run