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Sunday 07/21

TODAY’S WOD:

5 rounds for time:
Kettlebell Thruster, 6 per side (LTBD)
8 Single-Leg Strict Toes to Bar
10 – 10-meter Shuttle Runs, 2-hand touch at turn around
Rest 1-minute.

Post time and load to Members Area. Compare to 10/02/18.

Karla.

Karla.

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Saturday 07/20

TODAY’S WOD:

For time:
Start with 800-meter run.
5 rounds of:
9 Pull-ups
12 Sumo-Deadlift High Pulls (40kg/35kg)
15 Box Jumps (24”/20”)
50 Doubleunders
End with 800-meter Run.

Post time to Members Area. Compare to 09/02/18.

Megan.

Megan.

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Friday 07/19

TODAY’S WOD:

For time:
Run 1-mile
50 Wall Ball Shots (LTBD), 10’/9’
Run 800-meters
50 Knees to Elbows
Run 400-meters
50 Burpees

Post time to Members Area. Compare to 10/10/14.

TODAY’S STRENGTH TRAINING:

Legs and Glutes #3

2019-06-28+17.52.33.jpg

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Wednesday 07/17

TODAY’S WOD:

Every 4 minutes for 20-minutes:
4 Shoulder Press + 3 Push Press + 2 Squat Jerks + 1-Split Jerk,Left + 1-Split Jerk, Right

Post loads to Members Area. Compare to 02/11/19.

TODAY’S STRENGTH TRAINING:

Legs and Glutes #2

Sai, Push Jerk.

Sai, Push Jerk.

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Tuesday 07/16 Happy Birthday Bobbie Gray!

TODAY’S WOD:

“Deck of Cards – Core-centric”

*Take a deck of cards, shuffle them, set the clock, draw one card at a time, and complete the entire deck for time.

Face Cards: 10-counts
Ace Cards: 11-count
Numbered Cards: Face value

Hearts: Burpees
Diamonds: Mountain Climbers (4ct.)
Spades: Flutter kicks (4ct.)
Clubs: Sit-ups
Joker: 100 Synchronized Jumping Jacks

Post time to Members area. Compare to 03/08/19.

TODAY’S STRENGTH TRAINING:

Barbell Fun

John.

John.

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Monday 07/15 Happy Birthday Nicole Alvarez!

TODAY’S WOD:

A. Every minute for 10 minutes:
5 Unilateral Dumbbell Chest Press
*alternate arms each minute.
**compare to 08/23/18.

B. Set a clock for 30 minutes:
1st minute – L-Sits – press hold on floor
2nd minute – hollow body hold
3rd minute – superman hold
4th minute – supine plank holds on elbows
5th minute – prone plank hold

Post loads for part A and completion for part B to Members Area.

TODAY’S STRENGTH TRAINING:

Legs and Glutes #1

Hannah and Zara.

Hannah and Zara.

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Saturday 07/13

TODAY’S WOD:

Group starts with 2-minute Wall Sit.

Then, teams of 2 will complete the following for time:
30 Medicine Ball Cleans (partner holds plate, 15kg/10kg, OH)
30 Air Squats (partner holds bottom of squat)
30 Sit-ups (partner holds hollow body position)
30 Wall Ball Shots (20lb/14lb) (partner holds elbow plank)
30 Burpees (partner holds top of push-up)
*25-minute time cap.

Post team and time to Members Area. Compare to 12/01/12.

Overhead Squats.

Overhead Squats.

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Friday 07/12

TODAY’S WOD:

“Hope”

3 rounds of:
Burpees (reps)
Power Snatch (75lb/45lb) (reps)
Box Jumps (24”/20”) (reps)
Thruster (reps)
Chest to Bar Pull-ups (reps)
1-minute at each exercise for total repetitions.
1-minute rests between rounds.

Post total reps to Members Area. Compare to 11/06/16.

TODAY’S STRENGTH TRAINING:

Leg’s and Glutes #3

Post loads to Members Area. Compare to 07/05/19.

Hang Muscle Snatch.

Hang Muscle Snatch.

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Monday 07/08

TODAY’S WOD:

"Cosgroves Evil 8"

Deadlift + Romanian Deadlift +_Bent Over Row + Power Clean + Front Squat + Push Press + Back Squat + Good Morning.

Round 1: 6 reps of each, hold onto the bar the entire time, no resting the bar.
Rest 90 seconds.
Rd 2: 5 reps, etc.
Rest 90 seconds
Rd 3: 4 reps, etc.
Rest 90 seconds
Rd 4: 3 reps, etc.
Rest 90 seconds
Rd 5: 2 reps, etc.
Rest 90 seconds
Rd 6: 1 rep.

Post loads for each round to Members Area. Compare to 08/16/17.

TODAY’S STRENGTH TRAINING:

Leg’s and Glutes #1

Post loads in Members Area. Compare to 07/01/19.

Farmer Carries.

Farmer Carries.

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Sunday 07/07

TODAY’S WOD:

Every minute for 16 minutes:

1st minute: Hang Muscle Snatch (empty barbell or PVC), 45 seconds (reps)
2nd minute: Overhead Squats (empty barbell or PVC), 45 seconds (reps)
3rd minute: Hip and Back Extension, 45 seconds (reps)
4th minute: As many Doubleunders as possible (reps)

Post total reps to Members Area. Compare to 12/05/18.

Abe Gregg, Pam, Zara, Alex, Dan, Isaac, Karla, and Prath (left to right).

Abe Gregg, Pam, Zara, Alex, Dan, Isaac, Karla, and Prath (left to right).

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Friday 07/05 Happy Birthday Daniel Kopp!

TODAY’S WOD:

Power Snatch 1 rep max (1RM)

Post load to Members Area. Compare to 01/03/17.

TODAY’S STRENGTH TRAINING:

“Legs and Glutes #3”

1) 200-meter Walking Lunges.

2) 10 sets with 2-minute rests after each giant set:
Single-Leg Hip Thrust (10 reps per leg), shoulders on bench
Hyperextension, drop-set, 10 reps with load then 10reps without load
Bulgarian Split Squat (10 reps per leg) w/DB’s
Reverse Hyperextension, 10 reps
Butterfly Hip Thrust, 10 reps

Post loads to Members area. Compare to 06/28/19.

Mickey Catron. Push Jerks.

Mickey Catron. Push Jerks.

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Thursday 07/04

Happy Independence Day!

Rest Day - GYM CLOSED

“Liberty has never come from the government. Liberty has always come from the subjects of it. The history of liberty is a history of resistance.” Woodrow Wilson.

Zeus. Therapy Dog.

Zeus. Therapy Dog.

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Wednesday 07/03

The gym will be closed Thursday, July 4th.

TODAY’S WOD:

“Mary”

As many rounds as possible in 20 minutes:
5 Handstand Push-ups, strict
10 1-legged Squats
15 Pull-ups

Post total rounds to Members Area. Compare to 04/11/19.

TODAY’S STRENGTH TRAINING:

“Legs and Glutes #2”

1) Back Squats x 3 bottom quarter + 3 full range for loads and range of motion.
Slow and controlled.
5 sets. 3-minute rests.

2) 10 sets of 10 reps:
Cossack Squats w/load (LTBD)
Hip Thrusts w/load (LTBD)
Reverse Hyperextensions, no load

Post loads to Members Area. Compare to 06/26/19.

Bruce Bator. Dumbbell Thrusters.

Bruce Bator. Dumbbell Thrusters.

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Tuesday 07/02

TODAY’S WOD:

Back Squats 5 rep max

Post load to Members Area. Compare to 04/22/19.

TODAY’S STRENGTH TRAINING:

“Barbell Fun”

5 sets. 2-minute RESTS after each giant set. Rest as needed during giant set.

Behind the Neck Shoulder Press x 6 reps
Bench Press x 10 reps
Pendlay Row x 6 reps
Rainbow Press x 5 reps (Front to Back & Back to Front = 1 rep)
Drag Curls x 12 reps
Skull crushers x 8 reps
**Increase loads when capable.

Post-Strength Training:
5 rounds for time, equipment – Medicine Ball:
20 Russian Twists
20 Med Ball Crunches
20 Hanging Knee Raises

Post loads to Members Area. Compare to 06/25/19.

Hannah Constable. Dumbbell Shoulder Press, alternating arms.

Hannah Constable. Dumbbell Shoulder Press, alternating arms.

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