WOD: Sat 01.23.2016 “Open 14.4”
No Open Gym Sunday 1/24 and T Shirt Sale...
Open 14.4
AMRAP 14:
60 Calorie Row
50 Toes To Bar
40 Wall Balls
30 Cleans (135/95)
20 Muscle Ups
WOD: Mon 01.11.2015 “Heads Will Roll”
Jerk Complex
2 Push Jerks + Split Jerk
Work up to a heavy set
“Heads Will Roll”
AMRAP 7:
3 Muscle Ups
7 Push Jerks (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: Wed 12.16.2015 “Drag Me Down”
"Drag Me Down"
12-9-6
Squat Clean (225/155)
Muscle Up
WOD: Fri 12.04.2015 “Amanda”
Tara's Fight Night...
“Amanda”
9-7-5
Muscle Up
Squat Snatch (135/95)