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Archive | May, 2016

Monday – 5/16/16

Workout of the Day Press 2-2-2-2-2 Tabata – Alternating between Movements Right Arm DB Shoulder to Overhead Left Arm DB Shoulder to Overhead Sit-ups 24 Rounds (total) of 20 seconds work followed by 10 seconds rest, alternating between movements Score = Total Reps No Rx Weight on Dumbbell – suggested 30/20#

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Friday – 5/13/16

Workout of the Day Bench Press 1-1-1-1-1 3 Rounds for Max Reps at Each Station in 1 Minute (FGB Style) Box Jumps (24/20″) Kettlebell Sumo Deadlift High-Pulls (32/24 kg) Burpees Rest Score = Total Reps

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Thursday – 5/12/16

Workout of the Day Barbell WOD – “Rise & Grind” Day 3 Sampler Clean (full squat) 4 x 2 @ 85% of 1RM Clean Push Jerk 4 x 2 @ 65% of 1RM Clean & Jerk Increase weight 5-10 lbs from last week Core / Complex – Choose one Day 1: 2 sets of 15 […]

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Wednesday – 5/11/16

Workout of the Day Nate 20 Minute AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (32/24 kg) Compare to 8/29/14

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Tuesday – 5/10/16

With Memorial Day being just about 3 weeks away we have a couple of announcements. First up – we’re mixing things up a bit this year and we will be participating in the 2016 Murph Challenge.¬†This means that we will be doing the workout on Memorial Day…aka Memorial Day Murph. We are signed up to […]

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Monday – 5/9/16

Workout of the Day Back Squat 5-5-5-5-5 2 Rounds 40 Wall Ball (20/14 lbs) 400m Run

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Wednesday – 5/4/16

Photos and the Whiteboard shot were added to yesterday’s blog post: here. Also this Friday is our bi-monthly poker night. The cost is $20 per person and anyone is welcome, we would like to get the game started by 7:30-8pm. Workout of the Day Row 500m x 3 1 Minute Rest Rahoi¬†(compare to 7/6/2013) 12 […]

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