Monday, December 22, 2014

Bench Press, Row

10 rounds
30 sec Bench Press, weight of your choice
30 sec rest
30 sec Row for calories
30 sec rest

Score is load multiplied by the sum of reps and calories.
Score = load (reps + cal)

CHRISTMAS HOURS
The gym will be closed Wednesday, Thursday, and Friday and will reopen Saturday for Open Gym. We hope you all have a very merry Christmas and enjoy time with your families!

Sunday, December 21, 2014

Saturday, December 20, 2014

Friday, December 19, 2014

FOOTBALL FRIDAY - Max Bench Press x 5

Max Bench Press x 5
20 min to establish 5-rep max bench press

Then

5 rounds for average Watts
10 pulls on the rower for Max Avg Watts.

Score is (BP load) x (avg of 5 rows). Post score to comments.


Thursday, December 18, 2014

12 Days of Christmas

Do the workout the same way you would sing the song. On the first day of Christmas, do 1 Rope Climb. On the second day, do 2 OHS, 1 Rope Climb. On the third day do 3 Push Jerks, 2 OHS, 1 Rope Climb. Etc...

On the .... day of Christmas, my coaches gave to me
1 12ft Rope Climb
2 Overhead Squats
3 Push Jerks
4 Hang Cleans
5 Burpees
6 Knees to Elbows
7 Kipping Pullups
8 Plank Hold Push Ups
9 AbMat Situps
10 Jumping Lunges
11 Double Unders
12 Handstand Pushups

Post time to comments. Compare to 12/21/09, 12/20/10, 12/19/11, and 12/22/12, 12/23/13. This year the rope is 3ft shorter than previous years so you guys should smoke those old scores!

Wednesday, December 17, 2014

Snatch, DL, WB

EMOM for 10min perform the sequence
1 power snatch
2 hang squat snatch
3 OHS

Then

7min AMRAP
Every minute on the minute starting at 0:00, perform
5 DL, 225/155
ME Wallballs, 20/14

Score is # Wallballs completed. Post score to comments.

Tuesday, December 16, 2014

Ring Dip x 3

20 min to establish 3-rep max weighted Ring Dip

Then

For time
20 box jumps, 24/20
5 rounds of
- 3 hang squat cleans, 205/135
- 7 handstand push-ups
20 box jumps

Post max load and time to comments.