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Archive for February, 2010
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2010-02-19 WOD
Posted on February 18, 2010 | No Comments“Nancy” 5 Rounds - 400m Run - 15 Overhead Squats (95#/65#) -
2010-02-18 WOD
Posted on February 17, 2010 | No CommentsAMRAP 12 Minute - 10 KB Swing - 10 Wall Ball -
2010-02-18 Strength WOD
Posted on February 17, 2010 | 1 CommentLower Body Dynamic Effort 1. 10 x 2 Box Squat @ 65% 2. 5 x 5 Reps Zerchers Squats 3. 5 x 5 Reps Romanian Deadlift 4. 3 x 10... -
2010-02-17 WOD
Posted on February 16, 2010 | No CommentsTen Rounds for time: - 15 Air Squats - 10 Situps - 5 Pullups -
2010-02-16 WOD
Posted on February 15, 2010 | 3 CommentsFifteen 1 Minute Rounds - X Burpees - X Push Presses X = the number of burpees you can complete in 20 seconds -
2010-02-16 Strength WOD
Posted on February 15, 2010 | 1 CommentUpper Body Max Effort 1. 3RM Push Presses 2. 5 x 6 Barbell Rows 3. 5 x 6 Reps KB Alternating Presses 4. 3 x 12 Knees to Elbows -
2010-02-15 WOD
Posted on February 14, 2010 | No CommentsBack Squat 3 x 3 Reps 3 x 1 Reps 21-15-9 - Rower Calories - Box Jumps -
2010-02-15 Strength WOD
Posted on February 14, 2010 | 1 CommentLower Body Max Effort 1. 3RM Deficit Deadlifts 2. 5 x 3 Reps Overhead Squats 3. 5 x 5 Reps Barbell Lunges 4. 5 x 5 Reps Weighted Situps -
2010-02-14 Rest Day
Posted on February 14, 2010 | No Comments- We are beginning a new Foundations Program tomorrow, Monday, February 15. Contact us today for a free tour of The Boneyard and to see a workout in progress. - Congratulations to... -
2010-02-13 Open Gym
Posted on February 12, 2010 | 3 CommentsSaturdays are open gym from 9:00 a.m. until noon. You can come in to work on specific movements, particularly ones in which you need practice and further instruction. We will...
