Burpee Challenge Day 92

***Attention Paleo Contests***
Your Score Sheets are due!!!

***Attention Members***
Just a reminder that our hours will be changing come September 1st.
They will be as follows:
Mon-Fri
615am-7am Class
7am-8am Class
11am-1pm Open Gym
4pm-5pm Class
5pm-6pm Class
6pm-7pm Class
7pm-8pm Class
Sat
9am-10am Class
10am-11am Class
11am-12pm Class
12pm-1pm Class
Sun
10-1 Open Gym

Please adhere to the above schedule.  Thank you.

Warmup
Row 1K

WOD
1st
Deadlift 1RM

 
2nd
“Helen”
3 rounds for time of:
Run 400 meters
21 Kettlebell Swings, 1.5 Pood
12 Pullups

Burpee Challenge Day 91

***Attention Members***
Just a reminder that our hours will be changing come September 1st.
They will be as follows:
Mon-Fri
615am-7am Class
7am-8am Class
11am-1pm Open Gym
4pm-5pm Class
5pm-6pm Class
6pm-7pm Class
7pm-8pm Class
Sat
9am-10am Class
10am-11am Class
11am-12pm Class
12pm-1pm Class
Sun
10-1 Open Gym

Please adhere to the above schedule.  Thank you.

Warmup
3rounds of:
15 Burpees
Samson Stretch

WOD
We will be starting back up the 531 program.  Use this week to find your 1rep maxes.
1st
Shoulder Press 1RM

2nd
“Cindy”
AMRAP in 20min of:
5 Pullups
10 Pushups
15 Air Squats

Burpee Challenge Day 90

Rest Day/Makeup Day/Skill Development

***ATTENTION MEMBERS***

THE GYM WILL BE CLOSED TODAY FOR THE SPARTAN RACE!!!

WE APOLOGIZE FOR THE INCONVIENCE…….

Don’t Forget your Burpees…Challenge Day 89

Burpee Challenge Day 88

Warmup
Jump rop 5 min or 150 Double Unders (or attempts)

WOD
1st
Front Squat 5-5-5

2nd
“Coe”
Ten rounds for time of:
95lb/65lb Thrusters, 10 Reps
Ring Pushups, 10 Reps

Burpee Challenge Day 87

Warmup
For Time:
Row 2K

WOD
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Attention Members!!!

All those competing in the Spartan Race, the race time has changed to 11am.  We will be meeting at the gym at 8am and leaving at 8:30am.

Burpee Challenge Day 86

Warmup
As Needed for Team WOD

Team WOD
In Teams of 2:
For time:
50-40-30-20 and 10 rep rounds of:
Run 400meters
Burpees
Kettlebell Swings, 1.5/1pood
Floor Wipers, 135lb/95lb
Deadlift, 135lb/95lb

Only one athlete may work at a time.  Athletes must start and finish runs together.  Reps are represented as team totals.  Only 1 400 meter run per round (not 50).

1 Floor Wiper=back and forth

Attention Paleo Contestants….The Paleo Site is up and running…See link in left column…

Burpee Challenge Day 85

Warmup
3 rounds of:
1o Push-ups
10 Back Ext
10 Box Jumps
10 Double Unders

WOD
1st
Overhead Squat 3-3-3

2nd
For Time:
3rounds of:
21 Pullups
21 Ring Dips
50 Squats

Burpee Challenge Day 84

Warmup
CrossFit Warmup

WOD
“Fight Gone Bad”
Three Rounds Of:
Wall-ball, 20 pound ball, 10 ft target, 20reps
Sumo deadlift high-pull, 75 pounds, 20reps
Box Jump, 20″ box, 20reps
Push-press, 75 pounds, 20reps
Row, 20Cal
Rest 1min

Burpee Challenge Day 83

Rest Day/Makeup Day/Skill Development

Burpee Challenge Day 82

Attention Members!!!

THE GYM WILL BE CLOSED TODAY FOR THE PALEO CHALLENGE!!!

ALSO….ON SUNDAY THERE WILL BE AN ENDURANCE WOD AT EAST PARK FROM 0900-1030.  THE GYM WILL THEN BE OPEN FROM 1030-1PM.  ALL PARTICIPANTS OF THE SPARTAN RACE SHOULD TRY TO MAKE THIS WOD.  IT WILL BE THE LAST ONE BEFOR THE RACE.

Burpee Challenge Day 81

Warmup
As Needed

WOD
AMRAP in 20min of:
400meter Run
15 Box Jumps, 24″
10 Good Mornings, 45/35lb

***Attention Members***
The Spartan Race time has changed from 1:30 to 11:30.

Burpee Challenge Day 80

Warmup
100 Double Unders or Jump Rope for 5min

WOD
For Time:
21-18-15-12-9
Deadlift
Hang Power Clean
Front Squat
Push Jerk

Men=95lb
Women=65lb

Burpee Challenge Day 79

Warmup
As Needed for Team WOD

Team WOD
In Teams of 2:
“Tag Team”
For Time:
100 Pullups
100 Kettlebell Swings, 1.5/1pood
100 Burpees
100 Knees to Elbows
100 Box Jumps, 24″/20″
100 Back Extensions
Walking Lunge, 100 Steps
100 Pushups

One Athlete will Row a set amount of 250meters while the other Athlete works on the Reps from the above exercises.  When the Athlete finishes the 250meter Row, they will “tag up” and switch with their partner.  Reps are posted as Team Total.   

Burpee Challenge Day 78

Warmup
Run 1mile

WOD
5 rounds for max weight of:
2/3 Body Weight Thrusters
Pullups

Rest approximately 3min in between each round and 1min in between exercises.