WOD Monday January 18th

Warm up: 400 Meter Run Then: 2 Rounds: 15 jumping jacks, 10 Knees to Elbow, 10 Air Squats

  1. Back squat: 2 sets of 5 @ 85%

2. “I Have a Dream”

6 Rounds for time of:

30 Double unders

3 Deadlifts

3 Hang power cleans

3 Front squats

3 Jerks

300 Meter run

  • Same weight for all of the barbell movements.
  • Try to hold onto the bar and perform them as a complex.
  • Don’t punk out on your weights.

Watch Martin Luther King Jr.'s speech at Stanford University about “The Other America” | by Charles Russo | THE SIX FIFTY

The time is always right to do what is right.

Hey, we are having our annual Holiday Party at the gym on Wednesday @ 7:00 pm. Bring a white elephant gift ( about 25 bucks or so value. ) and a dish to share.  

Holiday Hours are as follows:

Tuesday: Normal hours

Wednesday: Last class at 4:30 (Party at 7:00)

Thursday: 9 – 11 Class at 9:30

Friday: Closed

Weekend: Normal hours

Warm up: Plate press / Band work / Front raises with a light kettlebell

  1. 3 Sets: 3 Strict press + 3 push press + 3 jerks

2. For time:

100 Kettlebell swings ( Don’t be a baby )

*Every time you drop the kettlebell do 10 Burpees

3. For time:

100 Burpees

* If you stop for longer than 10 seconds do 10 kettlebell swings

 

WOD Tuesday September 29th

Warm up: 2 minutes of jump rope / 15 Sit ups / 15 Back extensions

  1. 3 Rounds NOT for time:

3 Turkish get ups per side ( don’t be afraid to use something other than a kettlebell )

20 V ups

2. For time:

20 Strict press @ 115 \ 73

50 Double unders

15 Push presses @ 135 \ 83

50 Double unders

10 Push jerks @ 155 \ 93

50 Double unders

5 Split jerks @ 175 \ 103

50 Double unders

That’s what I’m talkin’ bout.

WOD Tuesday June 30th

Warm up: Multi directional light band pulls / Plate press x 15 / Pullups or ring rows x 10

  1. Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks)

2. For time:

50 Double unders

10 Overhead Squats

40 Wallballs

8 Hang Snatches

30 Double unders

6 Overhead squats

20 Wallballs

4 Hang Snatches

10 Double unders

2 Overhead squats

*Hey, you should have your own jump rope. We have ropes at the gym, but if you have been doing this stuff for 6 months or more and you don’t have your own jump rope then it’s time to make the 8 dollar investment in your fitness.