A: 3 Rounds For Time:
10 Ring Rows
10 Front Squats
10 Burpees
B: 3 Rounds For Time:
10 Chest To Bar Pull Ups
10 Front Squats 145#/100#
10 Burpees
Strength/Skill
4×10 1-arm Bench/Box Supported Dumbbell Bent Over Row (4 sets each side)
Showing posts with label burpee. Show all posts
Showing posts with label burpee. Show all posts
Friday, August 1, 2014
Happy Friday!!
WOD
A: 3 Rounds For Time:
10 Ring Rows
10 Front Squats
10 Burpees
B: 3 Rounds For Time:
10 Chest To Bar Pull Ups
10 Front Squats 145#/100#
10 Burpees
Strength/Skill
4×10 1-arm Bench/Box Supported Dumbbell Bent Over Row (4 sets each side)
A: 3 Rounds For Time:
10 Ring Rows
10 Front Squats
10 Burpees
B: 3 Rounds For Time:
10 Chest To Bar Pull Ups
10 Front Squats 145#/100#
10 Burpees
Strength/Skill
4×10 1-arm Bench/Box Supported Dumbbell Bent Over Row (4 sets each side)
Tuesday, November 26, 2013
Note: 6:15pm session tonight is NOT canceled. If you're RSVP'd for tonight at 6:15pm go ahead and come in.
NEW WODBook
is available. When you go to RSVP please create and account to activate
it. This has been a long awaiting feature for us that will now allow
you to see, edit, delete your benchmarks and WOD results. Please start
using it as it will come in handy. Familiarize yourselves with its
functionality.
Thanksgiving Week Hours: Wednesday 11/27 - no 7:30pm session (get together starting at 7:30pm) Thursday 11/28 - Closed Friday 11/29 - 9am and 10:30 sessions only.
NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding 5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only.
WOD
A: For Time
30 Hand Release PUSHUP
25 Kettlebell Swings
20 Air Squats
15 ABMAT Sit Ups
10 Box Jump
5 Hand Release BURPEES
B: For Time:
60 Hand Release PUSHUP
50 Kettlebell Swings 55#/35#
40 Air Squats
30 Toes To Bar
20 Box Jump 24"/20"
10 Hand Release BURPEES
Thanksgiving Week Hours: Wednesday 11/27 - no 7:30pm session (get together starting at 7:30pm) Thursday 11/28 - Closed Friday 11/29 - 9am and 10:30 sessions only.
NEW CLASSES ADDED: Starting Monday December 2nd we'll be adding 5:30pm and and a 6:45pm sessions in the other side. Class limits for the current 5pm and 6:15pm sessions will go down to 10 and the new 5:30pm and 6:45pm sessions will be capped at 8. These classes will be available on Monday, Tuesday and Wednesdays only.
WOD
A: For Time
30 Hand Release PUSHUP
25 Kettlebell Swings
20 Air Squats
15 ABMAT Sit Ups
10 Box Jump
5 Hand Release BURPEES
B: For Time:
60 Hand Release PUSHUP
50 Kettlebell Swings 55#/35#
40 Air Squats
30 Toes To Bar
20 Box Jump 24"/20"
10 Hand Release BURPEES
Friday, October 11, 2013
Happy Friday!!
Reminder -
Tomorrow will be our 1 year anniversary celebration starting at 9am.
We'll run heats every 30 minutes or less. First come first serve when
signing up for heats. As soon as you come in put your name in a slot on
the board. Doing the workout is not required. Please join us in
celebrating our 1 year anniversary. This is possible because of you. No
need to RSVP for Saturday on the website.
WOD
3 Rounds 1:00 Each Move with no rest between exercises. 1:00 Rest at the conclusion of all the moves. Post the sum of the reps performed over all rounds.
WOD
3 Rounds 1:00 Each Move with no rest between exercises. 1:00 Rest at the conclusion of all the moves. Post the sum of the reps performed over all rounds.
Row (Calories)
Burpee (reps)
Box Step Up (24"/20")
DB Hang Power Clean (45% of BW)
Burpee (reps)
Box Step Up (24"/20")
DB Hang Power Clean (45% of BW)
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| Dr Sara Fredrickson |
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