WOD – 8.22.17

Lauren

Workout of the Day
Every 2 minutes for 20 minutes complete the following complex:
1 Power Clean
1 Push Jerk
1 Hang Power Clean
1 Split Jerk

WOD – 8.21.17

Coach Jules

Workout of the Day
“Jules”
Six rounds for time of:
14 Wallballs (20#/14#)
14 Burpees

Every odd minute do 1 Deadlift (315#/225#).
Every even minute do 1 Muscle-up.

WOD – 8.20.17

Lauren & Christy

Workout of the Day
Complete the following every minute on the minute for 20 minutes:

Odd:
5 Right-arm Kettlebell Thrusters (53#/35#)
5 Left-arm Kettlebell Thrusters (53#/35#)

Even:
15/12 Calorie Row

WOD – 8.19.17

Mike

Workout of the Day
Four rounds for time of:
5 Curtis P’s (135#/95#)
25 Double-unders

WOD – 8.18.17

Coach Jules & Coach Ian
Wishing you the best of luck in this exciting new journey. Take care of yourselves and each other.
Our doors are always open! After all…you’re family!!! Congratulations!!

Workout of the Day
For time:
Run 800m
then
Three rounds of:
12 Pull-ups
24 Sit-ups
12 Alternating DB Snatches (45#/25#)
then
Run 800m

WOD – 8.17.17

Trish & Mike

Workout of the Day
Four rounds for time of:
Run 400m
50 Squats

WOD – 8.16.17

Randy & Drew

Workout of the Day
In Teams of 3:

Take 20 minutes to find a heavy 3 rep Bench Press.

then

Take 20 minutes to find a heavy 3 rep Deadlift.

Team only gets one bar for each movement.

WOD – 8.15.17

Jack Names The Planets

Workout of the Day
Every 3 minutes for 5 rounds complete the following:
1 Bear Complex Rep (155#/105#)
10 Box Jump Overs (24”/20”)
1 Bear Complex Rep (155#/105#)

WOD – 8.14.17

Jon

Workout of the Day
For time:
100 Calorie Row
1 Mile Run
100 Burpees

ROCK N’ WOD