THURSDAY

STRENGTH (OT1:15) Back Squat, 8×2 @75% WOD (Running clock) (0-5:00) 5 push press @65% 2 legless rope climbs (5:00-10:00) 4 push press @+5-10# 2 legless rope limb  (10:00-15:00) 3 push press @+5-10# 2 legless rope limb (15:00-20:00) 2 push press @+5-10# 2 legless rope limb (20:00-25:00) 1 push press @+5-10# 2 legless rope limb

TUESDAY

THE MENS HEATS!  KEEP A LOOK OUT ON HERE, FACEBOOK AND INSTAGRAM FOR HINTS ON WHAT MOVEMENTS AND WORKOUTS WILL BE SHOWING UP AT THE THROWDOWN.  HEAT 1 Billy/Larry (Tombstone) Steve W/Pauley (Draging Ballz) Steve S/Matt (Sweat Angels) HEAT 2 KJ/Tim (This is 40!!!) Lordy/GMan (The Fakers) Leal/Jordan (Saiyan Attack) HEAT 3 Brian/Josh (BJ’s) BrianContinue reading “TUESDAY”

MONDAY

THE IN HOUSE THROWDOWN IS JUST A FEW WEEKS AWAY! THESE ARE THE HEATS FOR THE LADIES. DUDES WILL BE POSTED TOMORROW.  HEAT 1 Anna/Ang (Double A’s) Maria/Becky (The KettleBellas) Katie/Cate (Oh My WOD!) Rachel/Tina (Jockgina) HEAT 2 Merry/Lisa (The Complainers) Uno/Beth (Two Peas in a WOD) Gina/Daisy (Buns and Guns) Alyssa/Christine (Bringing Flexy Back)Continue reading “MONDAY”

THURSDAY

THIS SATURDAY WE ARE HAVING SOMEONE OPEN THE FOR OPEN GYM FROM 9-12. WE WILLL HAVE NO CLASSES THIS SATURDAY. SORRY FOR THE INCONVENIENCE.  STRENGTH (EMOM in 10) 2 snatches @70% WOD (EMOM for 21) Min1:  5 OHS Min2:  10 burpees Min3:  15 KB Swings @70/53#

WEDNESDAY

HAD A LITTLE HELP GETTING ONE OF THESE BAD BOYS. THANKS MATT!  THE REVERSE HYPER IS VERY HELPFUL IN STRENGTHENING THE BACK AS WELL AS RESTORATION FOR THE BACK. HERE IS A LITTLE VIDEO ON HOW TO DO THE REVERSE HYPER AND WHAT IT HELPS WITH.  WOD “FRAN” (21-15-9 reps for time) Thrusters @95/65# Pullups

THURSDAY

HAPPY BIRTHDAY LUKE!!! STRENGTH Bench Press, 3RM WOD “LAA” (8 rounds for time) 4 burpee + Clean & Jerk @95/65#  4 Ring dips 4 c2b pull-ups 4 KB Swings @70/50# -Then- 28 squat snatches @95/65# *(do a burpee then grab bar and perform clean and jerk)

TUESDAY

STRENGTH Thruster, 1RM WOD “Death by Thruster @115/75# 1 rep the first minute 2 reps the second minute 3 reps the third minute  ……continue until you can no longer get the required amount of reps in the minute time frame.