Friday 10-19-18
NO 9:00am class today.
Warmup
50 double unders
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
Wod
20 minute AMRAP
15 burpees
30-calorie row
Category: Uncategorized
Thursday 10-18-18
Warmup
400m run
3 rounds
10 deadlift 45/35
10 power clean 45/35
10 front squats 45/35
2 min rest
Wod
60 single-leg squats, alternating
50 wall-ball shots 20/14
40 box jumps 24/20
30 deadlifts 155/105
20 power cleans 155/105
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Wednesday 10-17-18
Warmup
500m row
3 rounds
10 med ball deadlift 20/14
10 med ball cleans 20/14
10 wallball shots 20/14
2 min rest
Wod
Back squats
5-5-5-5-5
Bench press
5-5-5-5-5
*take no more than 3 min per set, 15 min …
Tuesday 10-16-18
Warmup
50 double unders
3 rounds
10 jumping jacks
10 burpees
10 pushups
2 min rest
Wod
3 rounds
25 kettlebell swings, 70/53
25 abmat sit-ups
25 good mornings 45/35
25 knees-to-elbows
Monday 10-15-18
Warmup
400m run
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
Wod
On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, …
Sunday 10-14-18
Open gym 2-3
Saturday 10-13-18
Come by and try one of the battle of the brave wods, bring a partner or we’ll match you up
Workout at 10:00am
Thursday 10-11-18
**First class for the day will be at 9:00am No classes at 5:15am or 6:00am, regular classes in the afternoon, assuming the roads are clear.***
Warmup
50 double unders
3 rounds
10 deadlifts 45/35
10 cleans 45/35
10 jerks 45/35
2 min rest
…
Thursday classes
Assuming the roads are clear, we will have classes tomorrow. I have canceled the two early morning classes just in case there are trees or limbs down. First class will be 9:00am please be safe.
Rob
Wednesday 10-10-18
The gym will be closed today in response to the hurricane. Please stay safe.