Sunday, January 16, 2011 – OPEN GYM 12:30-2:00PM
We will have a 90 minute running clock from 12:30pm to 2:00pm. Come by and get a workout in!
Saturday, January 15, 2011
Partner WOD30 seconds ON, 30 seconds OFF4 minutes at each station Box Jumps (24″/20″)Row (Cals)Hand Release PushupsKnees to ElbowPush Press (75#/55#)
Friday January 14, 2011
Today is Hero Day. We remember SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq. WOD “Josh” 21Overhead squat (95/65)42 Pull-ups 15 Overhead squat (95/65)30 Pull-ups 9Overhead squat (95/65)18 Pull-ups “When there is no enemy within, the enemies outside cannot hurt you.” — African Proverb
Thursday, January 13, 2011
WOD 5 Rounds1 min of Deadlifts (165#/115#)1 min of Rest*Record your number of deadlift reps for each round. THEN… 3 Rounds10 Pistols (5 each leg)15 Ring Pushups20 KB Swings (53#/35#)
Wednesday January 12, 2011
“The best revenge is massive success.” — Frank Sinatra Wednesday’s workout is the good ole benchmark “Barbara”. Seems simple enough, right? WOD5 Rounds20 Pull Ups30 Push Ups40 Sit Ups50 Squats*3 min rest between each round (and yes, you’ll want it) Is that Dave’s thumb dangling from his hand? Ligament damage and he still reached his […]