Workout of the Day

March
31
2014

WOD 4/1/14

Posted by Shane, 7:28 pm

40114
Take 20 min to establish 1RM deadlift

then,

AMRAP in 12 min:

9 deadlifts #155/105 masters #135/95
12 gs push ups
15 Wall ball #20/14 10’9′

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March
30
2014

WOD 3/31/14

Posted by Shane, 7:08 pm

photo (12)
Over the next 6 weeks we are doing a strength program that will focus on shoulders, front squats and deadlifts. Then the next 6 weeks will focus on Bench press, cleans and front squats.

Take 15 min to establish 1RM shoulder press

then,

3 RFT:

400m run
10 push press #95/65
15 sit ups
20 squats

18 min time cap

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March
28
2014

WOD 3/29/14

Posted by Shane, 7:29 pm

Open gym 10am – 12pm.

14.5 Open WOD

and

skill work on muscle ups.

Also if enough show up for team WOD we will do that too.

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March
27
2014

WOD 3/28/14

Posted by Shane, 7:21 pm

32814
Open WOD 14.5

For Time:

21-18-15-12-9-6-3 reps of:
Thrusters, 95 / 65 lb.
Burpees

20 min time cap for anyone not competing in the Open
If you are competing in Open and legs are still sore I would advise waiting till Saturday or Sunday to do this.

Yoga tonight at 6pm!

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March
26
2014

WOD 3/27/14

Posted by Shane, 7:23 pm

32714
Bench Press (take 15 min)
10-10-10 (take average of 3 for score)

then,

AMRAP in 5 min:

5 push press #115/75 masters #95/55
10 box jumps or step ups #30/24

rest 1 min, then,

AMRAP in 5 min:

5 k2e
100m shuttle sprint (10 reps)

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March
25
2014

WOD 3/26/14

Posted by Shane, 5:21 pm

IMG_0271
10 RFT:

1 hspu
2 ring dips
3 hang snatches #95/65
4 burpees
5 c2b pull ups
6 ghd sit ups
7 squat jumps
8 mb sit ups #20/14
9 double unders or attempts
10 russian twist #45/35

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March
24
2014

WOD 3/25/14

Posted by Shane, 7:34 pm

IMG_2609
Back squat
10-10-10 (divide 3 sets by three to get average and record)

then,

AMRAP in 12 min:

6 gs push ups
9 wall ball # 20/14
12 oh alt lunges #45/35

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March
23
2014

WOD 3/24/14

Posted by Shane, 4:56 pm

32414
Great job to everyone on 14.4! Remember to submit score if your on team.

“Helen”

3 RFT:

400m run
21 kb swings
12 pull ups

15 min time cap *compare to 9/30/13

then,

Thrusters from ground (Take 15 min)
5-3-3-3 (record 3RM)

Yoga Wednesday at 7am and Friday at 5:30pm.

If you haven’t turned money in for NCAA basketball bracket please do so tomorrow. 1st place wins $100, 2nd place $40 and 3rd $10.

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March
20
2014

WOD 3/21/14

Posted by Shane, 7:39 pm

32114
14.4 Open WOD

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20/14 10’9′
30 cleans, 135/95 lb.
20 ring muscle-ups

Yoga tonight at 5:30pmish!

Open gym 9-11am Saturday.

Redo 14.4 Open WOD at 2pm Sunday!

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March
19
2014

WOD 3/20/14

Posted by Shane, 6:37 pm

32014
Be sure to fill out the Ignite NCAA basketball bracket on the Facebook community page or on sheets provided at gym. It real easy to do and will only take 5 min.

Also tonight is the release of 14.4 Open WOD at 7pm! Come watch Kari and Ana go head to head right after it is released!

For Time:

20 snatches #95/65
30 ghd sit ups
20 ring dips
30 barbell rows #95/65
800m run
20 cal row
30 barbell push ups #95/65
20 toes through rings
30 plank ups

Team WOD will be on Saturday at 10am!

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