Archive for February 2013

Thanks to everyone who made our anniversary dinner a success. There were 37 people who came and joined in the party at least for a short time. You are the reason we have a gym to celebrate with and I appreciate everyone of you. MONDAY 2-25-13 AMRAP in 7 minutes: 7 Deadlift (315, 215) 50′…

MONDAY 2-18-13 AMRAP in 15 minutes: 10 KB Swings (70, 53)* 10 Box Jumps (24) 10 Ring Dips *try heavy and high and get fewer rounds. TUESDAY 2-19-13 Power Clean* 1-1-1-1-1-1-1 *not a full squat under the bar “Grace” 30 Clean and Jerk (135, 95)** **full squat under the bar “Baby Grace” 30 Hang Power…

MONDAY 2-11-13 “Annie” For time: 50-40-30-20-10 Double Unders* Sit-ups *If you can’t do very many Double Unders but you can do some, try them all and count each attempt. If you can’t get any Double Unders do 3:1 Singles TUESDAY 2-12-13 Shoulder Press 3-3-3-3-3-3-3 Mom wod: 5 Rounds for time: 10 Shoulder Press (75) 10…

MONDAY 2-4-13 3 Rounds for time: 30 Pull-ups 30 Deadlift – 155#* 30 Box Jumps – 24″* * try to scale only as needed TUESDAY 2-5-13 7 Rounds for time: 10 Med Ball Cleans 10 Burpees WEDNESDAY 2-6-13 “Gwen” 15-12-9 Clean & Jerk (choose your own weight) Touch and go on the floor only, no…

MONDAY 1-28-13 For Time: 15 Thrusters (135, 95) Row 250 meters 20 Thrusters (95, 65) Row 500 meters 30 Thrusters (65, 45) Row 1000 meters TUESDAY 1-29-13 3 Rounds for time: 25 Dumbbell Shoulder Press (45, 30) 20 Double Unders WEDNESDAY 1-30-13 “Sean” 10 Rounds for time: 11 Chest to Bar Pull-ups 22 Front Squats…