Today’s WOD: Back Squat to a 5 RM Bench Press to a 5 RM Deadlift to a 5 RM We’re going to be working off of these numbers for the next couple weeks so make sure you log them in your logbooks or on the message board below. Lift something heavy today!
WOD 03/30/12
Today’s WOD: 3 Rounds: 10 Power Snatches (115#/75#) 10 Wall Balls (20#/14#) 10 Lunges 150M Row Each exercise starts on the minute. If the athlete has not completed the reps, they still move on. Athletes must wait for the full minute to elapse before starting the next exercise.
WOD 03/29/12
Today’s WOD: 5 Rounds: 5 Renegade Man Makers 10 Kettlebell Swings Today you get to choose your own weights. My advice is to do something awesome.
WOD 03/28/12
Today’s WOD: Press 5×3 @ 80% then AMRAP 8: 10 Goblet Squats (24 kg/16 kg) 10 Toes to Bars
WOD 03/27/12
Today’s WOD: 4 Rounds: 400M Run 5 Deadhang Pull-Ups 10 Push-Ups 10 Squats I don’t care what anyone says, but this picture right here is what the Open is all about. Thank you to everyone who participated and made it such a great event. Train hard and see you next year!
WOD 03/26/12
Today’s WOD: Clean & Jerk Work up to a heavy single, then 1 C&J @ 70% every 30 seconds for 5 minutes then 21-15-9 Toes to Bars Handstand Push-Ups
WOD 03/23/12
Today’s WOD: EMOM 8: 10 Burpees 20 Double Unders We’ll be finishing off the Open tomorrow starting at 4 PM. Workouts, food, and beverages to be provided. Come on out to say hello! See you all out there!
WOD 03/22/12
Today’s WOD: 4 Rounds: 3 Deadlifts @ 85% 200M Farmer’s Walk (24 kg/16 kg) 50′ Prowler Push/Reverse Sled Drag 1 Minute Rest The Open is coming to a close for us this weekend and we’ll be sending it off on Saturday starting at 4 PM. We’ll have the great folks from Midlo out to visit as well as any other …
WOD 03/21/12
Today’s WOD: Bench Press 4×2 @ 90% then AMRAP 3: Front Squat (155#/105#) *Bar starts on the floor Rest 1 minute Tabata Toes to Bars People you will always meet at the gym. But not our gym…
WOD 03/20/12
Today’s WOD: Nicole AMRAP 20: 400M Run Max Rep Pull-Ups Last completed on 11/01/11.