Tuesday, January 9, 2023

Workout of the Day

A.
Shoulder Press + Chin-ups

B.
Every 5 minutes, for 15 minutes (3 rounds):
300m Run
15 Shoulder to Overhead (125 / 85)
15 Burpees Over the Bar
Max Reps Pull-ups

After the 2nd run: 12 STOH/12 Burpees
After the 3rd run: 9 STOH/9 Burpees

Score is total pull-ups

Masters: 85/55
Rx+ 155/105, bar muscle-ups

Monday, January 8, 2024

Workout of the Day

A.
Back Squats

B.
For time:
60 Single Arm DB Thruster (30R / 30L)
50 DB Snatches (25R/25L)
40 Lunges w DB Overhead (20R/20L)**
30 Single Arm Devil Presses (15R/15L)

Saturday, January 6, 2024

Workout of the Day

A.
In teams of two, with only one person working at a time, complete five rounds of:
48c Assault Bike
36 DB Thrusters
24 Burpee Box Jumps

Thursday, January 4, 2023

Workout of the Day

A.
AMRAP in 10 minutes of:
5-10-15-20-25 etc of:
Row (calories)
Wall-Balls

Rest 5 min

AMRAP in 10 minutes of:
5-10-15-20-25 etc of:
Ski (calories)
Ball Slams

Rest 5 minutes

AMRAP in 10 minutes of:
5-10-15-20-15 etc of:
Assault Bike (calories)
KB Swings

Tuesday, January 2, 2024

Happy 2024!

Workout of the Day

A.
Back Squat

B.
AMRAP in 12 minutes of:
12 Front Rack Reverse Lunges
12 Toes to Bar
12 Box Jumps

 

 

Monday, January 1, 2024

Happy 2024!

Open Gym from 9:00a-11:00a

No Classes Today

Normal Schedule Resumes Tomorrow (Tuesday)

Thank you!

Saturday, December 30, 2023

Workout of the Day

A.
In teams of two, complete:
100/75c Ski
90 Synchro Sit-ups w Med-ball
80 Bench Press
70 Burpee Plate Snatch
80 Bench Press
90 Syncrho Sit-ups w Med-ball
100/75c Ski

Friday, December 29, 2023

Workout of the Day

A.
For time:
20 Thrusters (95 / 65)
23 Box Jumps (24 / 20)
20 Burpees over the Bar
23 Kettlebell Swings (53 / 35)
20 Alt. Front Rack Lunges
23 Box Jumps
20 Toes to Bar
23 Kettlebell Swings
– 20 Strict Pull Ups –
23 Box Jumps
20 Toes to Bar
23 Kettlebell Swings
20 Alt. Front Rack Lunges
23 Box Jumps
20 Burpees over the Bar
23 Kettlebell Swings
20 Thrusters

Masters: 75/55, 20/16, 35/26
Rx+ 115/75, 70/53, ring muscle-ups