October 24, 2014

sept 13 055STRENGTH
Bench press 10-10-10-10-10 reps
* You will have 15 minutes

METCON
5 rounds for time of:
5 power cleans 155/103# (Int. 95/63, Adv. 185/123)
7 toes to bar
9 box jumps 24/20″

Compare bench press to 2/7/14.
Post load and time to comments.

October 23, 2014

March 2014 038STRENGTH/SKILL
4 rounds, not for time, of:
Max rep front squats at 80% of your 1RM
*3 second pause at the VERY bottom of the squat
- REST -
Max strict pull-ups (Int.  banded strict pull-ups, Adv. strict chest to bar pull-ups)
- REST –

METCON
For time:
25 burpees
25 deadlifts 225/153# (Int. 185/123, Adv. 275/183)
25 burpees

Compare max strict pull-ups to 9/24/14.
Post front squats, pull-ups, and time to comments.

October 22, 2014

image (3)TABATA
Double unders
Sit-ups
Kettlebell swings 53/35#
Strict press 45/33#

Post total reps to comments.

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.