Category Archives: Workout of the Day

Monday, November 3, 2014

Lift: 10 minutes to work up to a 1 Rep Max Power Clean

Workout: 21-15-9 reps for time of:
Power Clean (135,95)
Burpee over bar

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Jeanna setting up for a Deadlift

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Saturday, November 1, 2014

Workout: 4 Rounds for time:
400 meter Run
50 Air Squats

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Park WOD!!

9:30am class only. Meet at The Olympic Sculpture Park

(Western and Broad Street)

Everyone is welcome to attend!!

 

 

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Friday, October 31, 2014

Workout: Push Press: 3-3-3-3-3 reps

Accessory: 4×200 meter Row

 

Happy Halloween!!

 

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FRANkenstein

Saturday, November 1st is a Park Workout!!

9:30am class only. Meet at The Olympic Sculpture Park

(Western and Broad Street)

Everyone is welcome to attend!!

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Thursday, October 30, 2014

Workout: Four rounds for time of:
7 Muscle-ups
15 Deadlifts (225, 155)
Walking Lunge, 30 steps

Accessory: 3×15 Hip Extensions
3×20 Abmat Sit-ups

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Bret on his 98 of 100 Back Squats!!

Saturday, November 1st is a Park Workout!!

9:30am class only. Meet at The Olympic Sculpture Park

(Western and Broad Street)

Everyone is welcome to attend!!

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Wednesday, October 29, 2014

Workout: Five rounds for time of:
20 Back Squats (135, 95)
Handstand Walk 45 feet

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Erin getting work done on the rower.

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Tuesday, October 28, 2014

Workout: 21-18-15-12-9 reps rounds of:

Sumo Deadlift High Pull (95,65)
Ring Dips

Rest 1 minute between each round

Accessory: Accumulate 50 Hollow Rocks

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Ring L-sit hold by Max

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Monday, October 27, 2014

Workout: For time:
15 Thrusters, (135, 95)
15 weighted Pull-up, (35,20)
21 Thrusters (95,65)
21 weighted Pull-up, (20,10)
36 Thrusters (65,45)
36 Pull-ups

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Congrats to Meg and JP!!

 

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Saturday, October 25, 2014

Workout: For time:
100 double-unders
21 Front Squats (115,75)
21 Push Press
100 double-unders
15 Front Squat
15 Push Press
100 double-unders
9 Front Squat
9 Push Press

Time Cap: 15 minutes

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The noon class working on their 1,000 meter row

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Friday, October 24, 2014

Workout: Clean and Jerk 1-1-1-1-1-1-1 reps

Accessory: Accumulate 50 Push-ups or 50 Ring Dips

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All it takes is all you got

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Thursday, October 23, 2014

Workout: “For time:
Row 1,000 meters
50 Dumbbell Snatch, alternating (45,25)
Row 750 meters
35 Dumbbell Snatch, alternating
Row 500 meters
20 Dumbbell Snatch, alternating

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Yoga!

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