Entries by Andrew Gonzales

St. Patricks Day March 17th

March 16, 2015 in /by

Strength Death by Pull-ups (Start w 2, add 2 every min until unable to complete)  15:00 min max time (scale= ring rows) WOD Tabata Row for calories Sit-ups Air Squats DU’s 

Motivational Monday March 15th

March 15, 2015 in /by

Strength EMOM 10:00min 3 Cleans @ 75% WOD Start w/ 400m run, then 4 rounds of 10 T2B 10 Push Jerks (135/95) Then finish w/ 30 box jumps Cash out- group 3min planks  

Friday the 13th

March 12, 2015 in /by

OPEN WORKOUT 15.3 RX Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups50 wall-ball shots100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Scaled(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, […]

Thursday March 12th

March 11, 2015 in /by

Skill 5min Handstand work/ HSPU work 5min DU work 5min Handstand work/ HSPU work WOD 4 rounds 12 Box Jumps 10 S2OH (135/95) 40 DU’s Rest 1:00min  Cashout  500m row for time 

Wednesday March 11th

March 10, 2015 in /by

Strength OHS 2-2-2-2-2…  Find 2RM Weightlifting Hang Snatch High pull/ hang squat snatch 3/1, 3/1, 3/1, 3/1 Clean Pulls 3-3-3-3 Bent rows 5-5-5-5-5 WOD 10:00min AMRAP 15 Slam balls 15 WBSU (20/14) 100m plate run (45/25) Cash out– 25 GHD Back extensions/ 25 Bicep curls

Tuesday March 10th

March 9, 2015 in /by

Warm up Dragons tail Skill Bench Press 5-5-3-3-3 WOD Ascending/ descending ladder by 3 with constant heavy clean for time 3 Pull-ups 3 Reverse Burpees 2 cleans (185/105) 6 Pull-ups 6 Reverse Burpees 2 cleans (185/105) 9 Pull-ups 9 Reverse Burpees 2 Cleans (185/105) 12 Pull-ups 12 Reverse Pull-ups 2 Cleans (185/105) Descend down back […]

Motivational Monday March 9th

March 8, 2015 in /by

Skill Practice DU’s for 5min Strength Back Squat 8-8-8-8-8 Every set will be followed by a 200m sprint (ME) WOD Performance Start with a 500m Row then, 3 Rounds of 25 WB (20/14) 15 Ring Dips  10 Hang Power Snatches (95/65) Fitness 3RFT 25 air squats 12 HRPU’s 10 KBS (choose weight)   

Friday Night Lights March 6th

March 5, 2015 in /by

WORKOUT 15.2 Every 3 minutes for as long as possible complete: From 0:00-3:00    2 rounds of:    10 overhead squats (95 / 65 lb.)    10 chest-to-bar pull-ups From 3:00-6:00    2 rounds of:    12 overhead squats (95 / 65 lb.)    12 chest-to-bar pull-ups From 6:00-9:00    2 rounds of:    14 overhead squats (95 / […]

Thursday March 5th

March 4, 2015 in /by

Skill 4 x 400m run/ rest 1min between sets WOD 5min AMRAP  15 WB 30 DU’s Rest 2min 5min AMRAP  10 DL (135/95) 10 box jump overs Rest 2min 5min AMRAP 15 Ring rows 15 HRPU’s 

Weightlifting Wed. March 3rd

March 3, 2015 in /by

Strength Snatch Complex / OHS Weightlifting   Push Press/ Jerk 3/1, 3/1, 3/1, 3/1 Hang cleans 2-2-2-2-2 Ring Dips 8-8-8-8-8 WOD 3 rounds 1 minute slam balls 1 minute S2OH (135/95) 1 minute Air Squats 1 minute sit-ups 1 minute rest