WOD 051013

WOD 051013

15 rounds for time
1-2-3...14-15x reps each, start and finish WOD with 400m run

Pullups
Sumo deadlift high pull (95#)
Box jumps (24 inch box)

Post times to comments.

WOD 050913

WOD 050913

AMRAP in 15 min:

50m DB Farmer carry (55# KBs)
20x Squats
50m DB Farmer carry
15x Push ups  

50m is equivalent to 2 trips across the gym (east wall to west wall and back).  Post rounds to comments.

WOD 050813

WOD 050813

5 Rounds for time:

15 Push Press 95#/65#
15 Burpee Box Jumps
200m Run

Post times to comments.

WOD 050713

For Time:
40-30-20-10 Reps
Walking Lunge Steps, Forward
Push-ups
Walking Lunge Steps, Backward
Sit-ups

Cashout:  100m Sprint x 4

Post your times to the Comments.

Class Trial Run

We will be finishing up with construction this week (paint, cleaning, and lights!).  So we will begin classes this week for those who REALLY want to get started.  Here is a WOD for Monday.  Classes will begin Tuesday morning.

AMRAP in 12 Minutes:

10 Thrusters 95#/65#
15 KB Swings 55#/35#

Post your rounds to comments.

Gym Closed until Further Notice

WOD 050313

For time:

100 DoubleUnders
50 Burpees
1 mile Run

Gym will be Closed until Further Notice

We are just waiting on a few things to clear up, but it shouldn't take very long.  I'll keep you posted.  Here are some WODS to do in the mean time

050213

3 Rounds for Time:

50 Air Squats
20 Ring Push Ups/Pushups
12 Pullups
6 Burpees