Thursday 2/11/16: WOD


GHD Sit-ups (*sub abmat sit-ups)
Push Press 95/65#
Rest 1 min.
500m Row Sprint for time.

3 Rounds for time:
800m run/row
15 medicine ball cleans
20 push press

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Wednesday 2/10/16: WOD

Strength: Bench Press WOD/Strength: Bench press 8-8-8-8-8 -then- Assistance not for time: 3 Rounds: 10 Dips 10 Dumbbell bench press 10 Barbell rows 15 Push-ups OnRamp: For time: “Diane” 21-15-9 Deadlifts Handstand push-ups (sub shoulder press)

Tuesday 2/9/16: Rest Day

Cleaning ladies at box today from 8am-12:00pm. Athletes, please note that floors will be wet. Thank you ladies! Yoga 906 Today at 6:30pm. (No Yoga on Wednesday this week). Make sure you sign up for Sunday Valentine’s Day Yoga! Ladies … Continue reading

Monday 2/8/16: WOD

**Yogis please note Yoga will be held Tuesday at 6:30pm this week, not Wednesday! Thanks Kids Classes today: 4:45-5:30 Teen WOD 5:30-6:00 Lions 6:00-6:30 Cubs Strength: Deadlift WOD: AMRAP in 10min of: 25 Double-unders (*sub 2x singles for today’s) 15 … Continue reading

Sunday 2-7-16: WOD

Yoga 906 8:15am WOD: 4 Rounds for time of: 500m Row 10 Thrusters 95/65# 20 Pull-ups OnRamp: For time: 40 burpees 50 thrusters 30 pull-ups

Saturday 2-6-16: “Jen’s 30th B-day WOD”

A BIG Happy Birthday to our Beautiful Jen! Make sure you wish her a Happy 30th Birthday today! Strength: Shoulder press “Jen” 5 Rounds for time of: 400m Row/Run 30 Sit-ups 100 Single jump ropes 20 Push-ups OnRamp: 3 Rounds … Continue reading