“Roy”
Five Rounds for Time:
– 15 Deadlifts (225#)
– 20 Box Jumps (24″)
– 25 Pullups
Category: Workouts
“Angie”
For time:
– 100 Pullups
– 100 Pushups
– 100 Situps
– 100 Squats
Categories
2010-08-02 UGS
Four Rounds
1a. 5 Sandbag Shoulder & Squat Drops
1b. 10 Box Jumps
Four Rounds
2a. 10 Tire Flips
2b. 1 Leg Blaster
Four Rounds
3a. 100′ Tire Drag
3b. 1 Pyramid Suicide
50 Weighted Situps
Lower Body Max Effort
1. 3RM Sumo Deadlift
2. 3 x 5 Good Morning
3. 2 x 30 KB Swing
4. 5 x 10 Knee Raises
Categories
2010-07-31 Open Gym
Saturday Instruction: How to Sweat 😉
Saturdays are open gym from 9:00 a.m. until noon. 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.
Lower Body Dynamic Effort
1. 10 x 2 Box Squat
2. 3 x 5 Split Squats
3. 5 x 10 Hip Extension
Part A. Three Rounds – 7 Minute Limit:
– 30 Push-ups, release hands from floor at the bottom
– 12 Mountain Climber
– 21 Overhead Squat (95#/65#)
– 12 Mountain Climber
Rest 30 seconds.
Part B. Three Rounds – 7 Minute Limit:
– 30 Toes to bar
– 21 Ground to Overhead (95#/65#)
Rest 30 seconds.
Part C. Three Rounds – 12 Minute Limit:
– 5 GI Janes
– 3 Rope Climb
Categories
2010-07-30 UGS
Five Rounds
1a. 5 Sumo Deadlifts
Four Rounds
2a. 15 Goblet Squats
2b. Max Ring Dips
Four Rounds
3a. 10 Glute Ham Raises
3b. Max Pullups
4. 50 Knees to Elbows
Upper Body Dynamic Effort
1. 8 x 3 Pullup
2. 5 x 3 KB Press
3. 3 x 20 Shrug
4. 5 x 10 Toes to Bar
Seven Rounds for Time:
– 3 Cleans (205#/155#)
– 4 Ring HSPUs