October 21, 2014

IMG_1692STRENGTH
Spend 15 Minutes working to a 1RM Snatch Complex of:
1 Squat Snatch
+ 1 Hang Squat Snatch (from above Knee)
+ 2 Overhead Squats

METCON
3 rounds for time of:
400 meter run
21 hang power snatches 75/53# (Int. 45/33)
12 chest to bar pull-ups (Int. kipping pull-ups)

Post time to comments.

October 20, 2014

alsdfkjdaMETCON
For time:
30 wall balls 20/14# (Int. 14/10#), 10/9′
30 toes to bar
30 box jumps 24/20″
30 push press 115/78# (95/63#)
*4 burpees every minute on the minute beginning with the first minute.

Post time to comments.

 

October 19, 2014

072STRENGTH
Push jerk 1-1-1-1-1 reps
Split jerk 1-1-1-1-1 reps

METCON
“Power Elizabeth”
21-15-9 reps for time of:
Power cleans 135/93# (Int. 95/63)
Ring dips (Int. push-ups)

Compare push jerk to 1/10/13 & split jerk to 9/21/14.
Post loads and time to comments.

 

October 18, 2014

March 2014 071-TEAMS OF 2-
“Winter WOD 2014″
20 calorie row
40 burpees over rower
20 ground to overhead 115/75#
40 weighted squats with 45# plate
80′ walking overhead lunge 115/75#
*One partner will complete entire chipper then tag other partner who will then do the same.

Post time to comments.

October 17, 2014

HAPPY BIRTHDAY JOHNBOY!!!

HAPPY BIRTHDAY JOHNBOY!!!

SKILL
Spend 10 minutes working on handstands/handstand walks.

METCON
21-15-9 reps for time of:
Overhead squats 95/63# (Int. 75/53, Adv. 135/93)
Toes to bar

Post time to comments.

October 16, 2014

March 2014 068Come out tonight for another Faith and Fitness Bible Study hosted by Ryan Bressner.  Members and Non Members are welcome to join in regardless of gym affiliation and religious background.  The last class starts at 6:30 p.m., so come and workout before or just show up for a fun Bible discussion starting around 7:30. 

“The Chief”
Max rounds in 3 minutes of:
3 cleans 135/93#
6 push-ups
9 squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Compare to 4/23/14.
Post rounds and thirds of rounds for each of five cycles to comments.

October 15, 2014

IMG_20140206_191545STRENGTH/SKILL
4 rounds, not for time, of:
Max rep back squats at 80% of your 1RM
*3 second pause at the VERY bottom of the squat
*Compare total reps to 10-1-2014
- Rest -
Max Effort Strict Press 95/63# (INT. 75/50, Adv. 135/93)
*Choose a weight that you can perform at least 8 reps on your first set.

– Rest -

METCON
For time:
250 meter run
20 kettlebell swings 53/35# (Int. 35/26, Adv. 70/53)
20 burpees
20 kettlebell swings
20 burpees
20 kettlebell swings
250 meter run

Post back squats and time to comments.

October 14, 2014

image4METCON
3 rounds for time of:
400 meter run
20 pull-ups (Adv. chest to bar pull-ups)
15 Box Jumps 24in./20in.
10 power snatches 95/63# (Int. 75/53, Adv. 135/93)

Post time to comments.

 

October 13, 2014

March 2014 065Columbus Day class times today:  6:00 am, 12:00 noon, 4:30 & 5:30 pm


STRENGTH
EMOTM for 10 minutes of:

1 squat clean + 2 front squats + 1 jerk 155/103# (Int. 95/63, Adv. 205/133)

METCON
10 minute ladder, up by 2′s, of:
Front rack lunges 95/63# (Int. 75/53, Adv. 135/93)
Push press
*15 double unders after each round

Post rounds completed to comments.

October 12, 2014

March 2014 083Columbus Day class times for Monday, October 13th:  6:00 am, 12:00 noon, 4:30 & 5:30 pm

STRENGTH
Deadlift 5-5-5-5-5 reps

METCON
“Jackie”
For time:
1000 meter row
50 thrusters 45/33#
30 pull-ups

Compare deadlift 5RM to 1/1/12 & “Jackie” to 6/2/14.
Post load and time to comments.