Saturday the 7th of February, 2009
Someone erased meat.
“Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 minutes as many rounds as possible
Friday the 6th of February, 2009
The six pm group after ‘The Runs’. Serious men, happy women.
10 rounds for time of:
5 dumbbell snatches per arm
10 burpees
Post time to comments.
Thursday the 5th of February, 2009
STARTING THIS WEEK WE HAVE ADDED A THURSDAY 6PM CLASS.
Five rounds:
Dumbbell Swing, 60 pounds
24″ Box Jump
Push Press, 95 pounds
With a partner work one minute while your partner counts, rest one minute while you count for your partner.
Move on to the next exercise after you both complete the same exercise.
Score is total reps.
Wednesday the 4th of February, 2009
Dominic and Vicky bring the pain to dips and pulls at Monday’s 6pm WOD
Three rounds for time
Overhead Plate Walk m45/f25lb 50 meters
Run 200 meters
50 Sit Ups
Run 200 meters
25 Overhead Squats m45/f25lb plate
Run 200 meters
25 Knees to Elbows
Run 200 meters
Post time to comments.
Tuesday the 3rd of February, 2009
Back Squat
5-5-5-5-5
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Monday the 2nd of February, 2009
Joseph muscles up while our guest Kevin encourages, Dan coaches and Karina pulls up.
30 Muscle-ups for time
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
If you do not have pull ups do rows.
Finish with handstand practice.
Sunday the 1st of February, 2009
“Kelly“
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
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Saturday the 30th of January, 2009
21-15-9
Renegade Man Makers
Lunge (2 count)
Handstand Push Up
Post time to comments.
Friday the 30th of January, 2009
“Nicole“
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments.
Thursday the 29th of January, 2009
“Elizabeth“
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
What is a Clean? Click HERE to go see