Four Rounds
1a. 8 Pullups
1b. 8 KB Step Ups
Four Rounds
2a. 8 Hang Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Weighted Situps
Categories
Author: CrossFitMGM
“Bull”
Two rounds for time:
– 200 Double Unders
– 50 Overhead Squat (135/95)
– 50 Pullups
– Run 1 mile
Categories
2011-01-08 Open Gym & Foundations
Saturday Schedule
9:00 a.m. – Noon
Members: You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will have a WOD that you can do or you can choose to do a WOD that you missed this week.
10:00 a.m. – Noon
Foundations
“DT”
Five Rounds For Time:
– 12 Deadlift (155/95)
– 9 Hang Power Clean (155/95)
– 6 Push Jerk (155/95)
Categories
2011-01-06 WOD
Four Rounds
1a. 6 KB Snatch & Press
1b. 6 Sandbag Shoulders
Four Rounds
2a. Max Pushups
2b. 12 KB Swings
Four Rounds
3a. 100′ Tire Drag
3b. 10 Sledge Strikes
Bottom to Bottom Tabata Squat
For Time:
– Run 1 Mile
Categories
2011-01-04 WOD
Four Rounds
1a. 8 KB Rows
1b. 8 KB Step Ups
Four Rounds
2a. 8 Double KB Cleans
2b. 8 Jumping Squats
Four Rounds
3a. 200′ Farmer’s Walk
3b. 8 Twisted Situps
Categories
2011-01-03 WOD
“Randy”
For Time:
– 75 Power Snatch (75/55)
Holidays Hours
The Boneyard will be closed Friday, December 31 and Saturday, January 1 for New Year’s.
New Year’s Thanks & Wishes
Thank you to all our members and family and friends for all of the support that you have provided us over the past year. We enjoy working (or having worked) with all of you. We are so lucky and blessed to have such a great community of people at The Boneyard. We look forward to another great year full of positive surprises and challenges!
May the dawning of this New Year fill your heart with new hopes, open up new horizons and bring for you promises of brighter tomorrows. May you have a great 2011! Happy New Year!!!
Love, Jennie, David, Cody, Britt, & The Boneyard
2011 Resolutions/Goals
We will dedicate a place on the UGS board for you to write your 2011 resolutions starting next week. Please discuss these with David and Jennie, so they can assist you in creating a plan of action. Here’s a short but informative USA Today article discussing resolutions: http://tinyurl.com/ChangeTakesTime. Good luck!
If one of your goals is to change your eating habits, lose weight, become leaner, recover from your workouts better, etc. then let us know. We will email you some information on the Paleo and Zone diets that will help you get started. Be sure to take a “before” photo, keep a food journal, and create a plan in which you start out slowly and set small, achieveable goals.
Foundations Program
A new Foundations Program begins Saturday, January 8. Learn more by reading our Getting Started page. If you or someone you know is interested, please contact us.
AMRAP – 13 Minutes:
– 5 Chest to bar Pullups
– 5 Ring Dips
– 3 Burpees