Today’s WOD: Press @ 80% 3,3, Max reps then Rx: 21-15-9 Push Presses (135/95) Toes to Bars L1: 15-12-9 Push Presses (95/65) Hanging Leg Raises
WOD 11/09/12
Today’s WOD: 20 Snatches 15 Clean and Jerks @ 65-70% If you’re planning on coming to work out tomorrow, make sure you take a look at street closures and how it affects you. There’s a big race in town tomorrow.
WOD 11/08/12
Today’s WOD: Rx: 1k Row 20 Pull-Ups 50 Lateral Jumps 20 Pull-Ups 30 Sandbag Get Ups (50/35) 20 Pull-Ups L1: 500m Row 10 Pull-Ups 50 Lateral Jumps 10 Pull-Ups 15 Sandbag Get Ups (50/35) 10 Pull-Ups
WOD 11/07/12
Today’s WOD: Back Squat MEx5, 3×4 @ 90% then Rx: AMRAP 8: 10 Weighted Lunges (24/16) 20 Double Unders L1: AMRAP 8: 10 Lunges 20 Double Unders We’ve got a running seminar coming to our gym soon. Hash out some of those mechanical issues and become an efficient machine on the pavement.
WOD 11/06/12
Today’s WOD: RX: 50 Sit-Ups 400m Run 40 Sit-Ups 400m Run 30 Sit-Ups 400m Run 20 Sit-Ups 400m Run 10 Sit-Ups 400m Run L1: 400m Run 40 Sit-Ups 400m Run 30 Sit-Ups 400m Run 20 Sit-Ups 400m Run 10 Sit-Ups Dave is ready for anything. Cold weather crock pot cooking is pretty awesome. In that theme, Megan sent me this …
WOD 11/05/12
Today’s WOD: Press MEx5, 3×4 @ 90% then RX: AMRAP 10: 3 Handstand Push-Ups 5 Toes to Bars 7 Box Jumps (24/20) L1: AMRAP 10: 3 Push-Ups 5 Sit-Ups 7 Wall Balls (20/12) BodPod sign-up. These things are super accurate so sign up while there are still spots available!
WOD 11/02/12
Today’s WOD: Deadlift 3×3 @ 80% (+10/5) then 75 Kettlebell Swings (24/16) with EMOM 5 Box Jumps (24/20) Looking to improve your running form? Check out this seminar on December 8!
WOD 11/01/12
Today’s WOD: Amanda 9-7-5 Muscle Ups Squat Snatch (135/95) Last completed on 05/24/12. The BodPod is coming back! Here’s your chance to hop in the thing to get your body fat measured!
WOD 10/31/12
Today’s WOD: Back Squat @ 75% 5, 5, Max Reps then 6 Rounds: 5 Atlas Stone Squats (110/80) 30 Second Hanging L-Sit Hold 30 Double Unders
WOD 10/30/12
Today’s WOD: 2 Rounds of the following: 200m Sprint 10 Hollow Rocks 20 Double Unders 30 Second Rest 400m Sprint 20 Hollow Rocks 40 Double Unders 1 Minute Rest Food labels and what they mean to you.