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Archive for October, 2009
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Grand Opening
Posted on October 31, 2009 | 2 CommentsToday was our grand opening and it went well. We gave away a lot of door prizes, talked to some new and old friends, and had two really good workouts. Thanks... -
Foundations WOD
Posted on October 29, 2009 | 1 CommentWorkout - Row 500m - 50 KB Swings - 40 Air Squats - 30 Push Press - 20 Wall Ball - 10 Burpees -
Foundations WOD
Posted on October 27, 2009 | No CommentsWorkout AMRAP – 15 Minutes - 6 Jumping Pullups - 6 KB Swings - 6 Burpees/Squat Thrusts -
2009-10-24 WOD
Posted on October 24, 2009 | 1 CommentWorkout “Chief” 3 Minutes AMRAP, 1 Minute Rest, Five Rounds - 3 Power Cleans (135lb, 95lb) - 6 Pushups - 9 Air Squats -
Foundations WOD
Posted on October 21, 2009 | No CommentsStations (45 secs work, 15 secs rest) Four times at each station, eight minutes total - Press, Push Press (barbell or kettlebell) - Kettlebell Swing -
Foundations WOD
Posted on October 19, 2009 | No CommentsFor Time: 1. Front Squat (15, 12, 9, 6) 2. Wall Ball (6, 9, 12, 15) -
2009-10-18 WOD
Posted on October 18, 2009 | 2 CommentsWarmup Mobility Exercises Workout 3 rounds continuous movement: 1. Row 500m With 2 kettlebells: 2a. 5 Presses 2b. OHL Walk 100ft. 2c. 5 Thrusters 2d. Racked Lunge 100ft. 2e. 5 Front Squats... -
Moving In Day WOD
Posted on October 17, 2009 | 4 CommentsWarmup Mobility Exercises Row Instruction Deadlift Instruction Workout 10,9,8,7,6,5,4,3,2,1 Deadlift (Male: 225lb, Female: 155lb) Scale to your capacity Run 400m on even rep rounds, Row 500m on odd rep rounds... -
2009-10-13 Park WOD
Posted on October 13, 2009 | No CommentsWorkout 15 Minute AMRAP - 6 Jumping Pullups or Pushups - 9 Air Squats - 12 KB Swings -
2009-10-7 Park WOD
Posted on October 7, 2009 | No CommentsWorkout For time: Round 1: 30 Jumping Pullups, Run 100m, 30 Air Squats, Run 100m Round 2: 20 Jumping Pullups, Run 100m, 20 Air Squats, Run 100m Round 3: 10...
