squat

WOD Monday February 22nd

Warm up: 400 meter run / 30 kb swings / 12 kang squats Every minute on the minute for 20 minutes: Odds: Front squat x 3 Evens: Power snatch x 2 2. For time: 50 Pushups 50 Pullups *Every minute including the first one, stop and do between 5 and 10 air squats ( PickContinue reading “WOD Monday February 22nd”

WOD Tuesday January

Warm up: 2 Rounds of: 30 second handstand hold / 15 kettlebell swings / 10 sit ups Strict Press + Push press: 2 x 5 each @ 87.5% 2. Every minute on the minute for 12 minutes: 2 Reverse burpees 8 Kettlebell swings 10 Air squats ( All movements every minute )

WOD Wednesday December 23rd

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 ClassContinue reading “WOD Wednesday December 23rd”

WOD Friday November 13th

Warm up: 10 Inch Worm Steps, 10 Good Mornings, 10 Walking Lunges Snatch grip deadlift: 5 x 5 2. For time: 100 Pushups 100 Sit ups 100 Air squats

WOD Friday November 6th

Warm up: 500 Meter Row, 3 Rounds: 10 Banded Good Mornings, 10 Jumping jacks Snatch grip deadlift: 6 sets of 5 *Increase weight 2. For time: 20 Pistols 50 Double unders 40 Air squats 50 Double unders 60 Kettlebell swings 50 Double unders 40 Air squats 50 Double unders 20 Pistols

WOD Monday August 10th

Warm up: Plate raises / Band work / Empty barbell work Every minute on the minute for 20 minutes: Odds: 2 Overhead squats Evens: 2 Power snatches 2. For time: 50 Pushups 50 Sit ups 50 Air squats 500 Meter run

WOD Tuesday June 16th

Warm up: ground to overhead with plate x 20 / pushups x 20 Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk) 2. 10 rounds for time of: 5 Pushups 10 Sit ups 15 Air squats

WOD Saturday March 21st

As most of you know by now we were forced to shut down by the Governor. We will be posting workouts on the website still, and lending equipment to anyone who would like to borrow it. I will be at the gym tomorrow (Saturday) from 11 until 12 to loan what is left to whoeverContinue reading “WOD Saturday March 21st”

WOD Wednesday January 8th

Warm up: 400 meter jog / 30 jumping jacks “Angie” For time: 100 pullups 100 pushups 100 sit ups 100 squats

WOD Tuesday November 5th

Warm up: 3 rounds of 8 pushups / 8 sit ups / 8 air squats Press: 5 x 2 @ 90% 2. Bench press: 5 x 5 @ 80% 3. 5 Rounds for time of: 20 Air squats 5 Thrusters @ 115 / 83 20 Double unders 5 Thrusters @ 135 / 93 * Guys,Continue reading “WOD Tuesday November 5th”