Archive for April, 2014

Thurs, May 1st

Wednesday, April 30th, 2014

Team WOD: 4 rounds each 400 m run into 300 m row Reminder!! Saturday the gym is hosting a powerlifting meet and will be closed for general use and classes. HOWEVER Jesse will be leading a special 7:00am Class that morning!! Please come and get the work in!

Wed, April 29

Tuesday, April 29th, 2014

Meat and Veggies Banded bench press 1 RM 5×3 80% with pause 5×8 banded “Carrie” sit ups” Nuts & seeds, some fruit DB Triceps Ext 3×10 DB row 6×8 Little starch, no sugar 100 military press 55/40

WOD for Saturday, April 26th

Friday, April 25th, 2014

Diane 21-15-9 Deadlifts (225/155) Handstand Push Ups For time

WOD for Friday, April 25th

Thursday, April 24th, 2014

Meat & Veggies: Specialty bar 1 rep max Dumbbell Bench 3x rep max 5x rep max GHD sit ups Nuts & Seeds, Some Fruit: Alternating EMOM Chest to Bar/ Rear Flyes Little Starch & No Sugar: 100 45# Plate bent rows 5 sets GHD sit ups

WOD for Thursday, April 24th

Wednesday, April 23rd, 2014

2 Burpee Muscle Ups 10′ somersaults 21 Double unders 5 rounds for time

WOD for Wednesday, April 23rd

Tuesday, April 22nd, 2014

Meat & Veggies: Sumo Deadlift 1 rep max Stiff Leg Deadlift 5×10 Russian Twist 3×50 Nuts & Seeds, Some Fruit: Reverse Hyper 3×20 Back Extension 3×25 Little Starch & No Sugar: 100 Stationary Lunges

WOD for Tuesday, April 22nd

Monday, April 21st, 2014

3 Power Snatch at 70% 200m Run rest 3 minutes 5 rounds

WOD for Monday, April 21st

Sunday, April 20th, 2014

5 Bench press at 80% 5 Pull ups 300m Row 5 rounds

WOD for Saturday, April 19th

Friday, April 18th, 2014

10 Dumbbell Hang Squat Clean (45/30) 10 Handstand Push Ups 5 rounds for time

WOD for Friday, April 18th

Thursday, April 17th, 2014

7 Overhead squats (135/95) 7 Ring Dips AMRAP 12 minutes