Wednesday August 14, 2013
Strength: 17 minutes to establish 1RM Jerk (Split or Push) WOD5 minute AMRAP7 Box Jumps (30/24)7 HSPU Rest 3 minutes 8 minute AMRAP50m Farmer Carry (KBs 70/53)100m Run Cool Down:50ft Inch worm pushups50ft spiderman lunges Last Saturday class enjoying their extra group warm-up!
Tuesday August 13, 2013
Reminder: Starting August 15th registration opens for MHCF’s Monster Mash Competition! Get your male/female partnership ready to sign up! Details will follow and/or see a coach at the gym for additional details. Strength: 5×3 – 3-position Snatch grip deadlifts – heavy WODFor time:30 Squat Snatch (135/95) (competitors 155/105) Cool Down:100ft Walking Lunges20 Plank Twists
Monday August 12, 2013
On Sunday, we cleaned the box and rearranged some things. Looks quite nice if you ask us :). Please help keep the box clean by cleaning up after yourselves, whether it be chalk hand prints on the floor, spilled chalk, water bottles left behind, etc. Also, to keep with our theme of end-of-summer-cleaning, please clear […]
Saturday, August 10th
10:00 AM Partner WOD!! 11:00 AM Mobility with Mary, there will NOT be competitors training at this time, we will be using the gym for the Mobility clinic only at this hour. Yes, lots of burpees this week 🙂 Partner WOD Part 1 10 Min AMRAP Squat Clean (135/95) Burpees (4 reps every minute OTM) […]
Friday, August 9th
Strength: 7 Minutes EMOTM 7 Deadlifts (135/95) 10 Lateral Jumps (1:1) WOD Sprint 400M (out) Jog 400M (back) 20 Burpees Sprint 400M (out) Jog 400M (back) 20 Box Jumps (24/20) Sprint 200 M (out) Jog 200 M (back) 10 Burpees Sprint 200 M (out) Jog 200M (back) 10 Box Jumps (24/20) ** 22 Min Cap […]