Category Archives: Workout of the Day

Thanks to everyone who came by the gym this past Saturday. It was a great time, with lots of delicious home made food, and a good social atmosphere. This is what I wanted my gym to be like guys, and because of you it is happening. I want to thank each and every one ofContinue reading “WOD Monday September 14th”

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 16 Squat 225 x 8 Pullups x 12 x 5 rounds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 4 1. Snatch 1,1,1,1 2. For Time: Dumbell snatch   60/ 30 x 100

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 99 “9er” For time: 9 pullups 9 air squats 9 push presses 45/33 9 Deadlifts 135/95  x9 rounds Anyone know who this is?

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 1. Thruster 1,1,1,1 2. For time:  1 pood swings x 30 box jumps x 30 pushups x 30 x 3 rounds     

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # “Labor” 100 meter sandbag run  80/40 10 tire flips 100 meter farmers carry  70/35 x5 rounds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 25 “Karen” 150 Wallball Shots for time. 20lb/14lb

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 8 1. Back squat 20 x 1 Take a weight that you would normally be able to squat 10 times and do 20 instead. 2. Dumbell bench press 5,5,5,5 3. Row max meters in 30 seconds

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 1 “Helen” 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps 3 rounds for time

Reminder! Saturday September 12th is Victor’s 5th Birthday Party, and a BBQ social at the gym. Warm up # 16 1. Row 500 meters 2. For Time: 10 pullups 10 air squats 10 kb snatches 10 plyo pushups (inside,outside) 10 kb step up presses (5 each side) x 4 rounds