Wednesday, April 16, 2014

Wednesday

Who's turning 37???


For Time:
4 Rope Climbs
37 Hang Cleans (65/95#)
37 Kettlebell Swings (53/35#)
37 Walking Lunges (per leg)
37 Pull Ups
37 V-ups
37 Push Ups
37 Tire Flips
37 Push Press (65/95#)
4 Rope Climbs


Happy Birthday to Two of my Favorite boys!!! Georgie and Ian!!!

Tuesday, April 15, 2014

Tuesday

Lift:
Let's Find your max Deadlift!!!

1-1-1-1-1-1-1

Then:
In front of a clock set for 12 min:
1 min of Double Unders
1 Min DB Snatches (40/30#)
2 Min of Double Unders
2 Min DUB Snatches (40/30#)
3 Min of Double Unders
3 Min of DB Snatches (40/30#)

BODY FAT CHALLENGE.... 2 dunks for $85. First dunk will be in about 2 weeks on a Monday, second dunk will be in August! Member who drops the most body fat will win a prize! Please let me know if you want in

Monday, April 14, 2014

Monday

Happy Birthday Jorge Mejia!

90 Double Unders
24 KettleBell Swings
4 DB Squat Cleans (40/30#)
24 Toes to Bar
4 DB Squat Cleans
24 Power Cleans (95/65#)
4 DB Squat Cleans
24 Air Squats
4 DB Squat Cleans
90 Double Unders

Happy Monday!

BODY FAT CHALLENGE.... 2 dunks for $85. First dunk will be in about 2 weeks on a Monday, second dunk will be in August! Member who drops the most body fat will win a prize! Please let me know if you want in!

Special Happy Birthday to Ashley Hollenbeck!!!

Friday, April 11, 2014

Friday

Linda!
10-9-8-8-6-5-4-3-2-1
Deadlift
Bench Press
Clean

You pick the weights... You can only use two bars tho :) and you can partner up! Your partner is only there to workout with you, you both have to do the whole workout!

Thursday, April 10, 2014

Thursday

Blame Cyndi :)

20 min AMRAP!
Buy in: Run 800m
9 Pull Ups
9 Push Ups
9 Kettlebell Swings (35/26#)
9 Sit Ups

Woo Hoo!!!


Hope Your Birthday was AMAZING!

Wednesday, April 9, 2014

Wednesday

Is it hot yet???


20 Deadlifts
Run 400m
20 GHD Sit Ups
Run 400m
20 Overhead Squats (115/75#)
Run 400m
20 Burpees
Run 400m
20 Toes To Bar
Run 400
20 Box Jumps (24/20")
Run 400m
20 DB Squat Cleans (30/20#)
Run 400m

**Special Happy Birthday to Cyndi! Your bday wod is tomorrow!

Tuesday, April 8, 2014

Tuesday

LIFT TIME....


EMOM For 10 minutes
3 Power Cleans

Then:
 5 rounds
12 Deadlifts (115/75#)
9 Hang Cleans
6 Jerks