WOD: Thu 06.02.2016 “Lemonade”
"Lemonade"
4 Rounds:
200 Meter Run
12 Hang Power Cleans (155/105)
WOD: Tue 04.05.2016 “Blurry”
"Blurry"
100 Double Unders
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Then 100 Double Unders
Men's Weight: 95#
Women's Weight: 65#
WOD: Sat 01.16.2015 “World Falls Down”
NO YOGA TODAY!
"World Falls Down"
15 Deadlifts (335/215)
18 Hang Power Cleans (225/155)
21 Front Squats (185/135)
24 Front Rack Lunges (155/105)
WOD: 12.24.2015 “12 Days of Christmas”
OPEN GYM 9AM-NOON
*Most members will be doing this workout at 9:30a. For instruction and a warm up arrive at 9a.
“12 Days of Christmas”
1 Muscle Up
2 Jerks (135/95)
3 Front Squats (135/95)
4 Hang Power Cleans (135/95)
5 Deadlifts (135/95)
6 Burpees
7 Toes to Bar
8 Box Jumps (24/20)
9 Wall Balls (20/14)
10 Pull Ups
11 Handstand Push Ups
12 Ounce Beer (Or Kettlebell Swings (53/35)
WOD: Mon 12.07.2015 “Same Old Love”
Rise-N-Grind starts TODAY!
"Same Old Love"
3 Rounds:
500 Meter Row
12 Hang Power Cleans (155/105)
50 Double Unders