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16 Feb
by: Published in Uncategorized

Team WOD 1: 2 rounds of:

2 x 30 second AMRAP of:

Power Clean (135/95)
Burpees Front Squats (135/95)
Sit Ups
Shoulder to Overhead (135/95)
Squat Jumps

Rest 1 minute after each AMRAP

Team WOD 2: 2 rounds of:

2 x 30 second AMRAP of:

Power Clean (185/115)
Burpees
Front Squats (185/115)
Toes to Bar
Shoulder to Overhead (185/115)
Squat Jumps

Rest 1 minute after each AMRAP

==

Please be aware of the following…

Box 1 will be closed today so today we will be performing a rarity of sorts;  A weekday team workout.  You and a partner will split the minute evenly through each of the six exercises.  Seeing that there is rest after each AMRAP, you and your partner should completely SPRINT through both shares of the work to accumulate as many reps as possible.  Lucky for you something something something something.

Good to know huh?!,

CG

==

Kate Hart, Emma Ferrante liked this post
15 Feb
by: Published in Uncategorized

Team WOD 1: 2 min AMRAP of:

Thrusters

Rest 1 minute

Broken up anyhow

Starts at 85/55 and adds 10/10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Team WOD 2: 2 min AMRAP of:

Thrusters

Rest 1 minute

Broken up anyhow

Starts at 135/85 and adds 20/10 total lbs. after every round.

Keep going until you can no longer make perform a Thruster or 6 rounds

==

Gymnastics yesterday…

Weightlifting today!  Lots of Thrusters for you and me (but mostly just you) (actually entirely just you since it is my rest day).  You and a partner will break down the 2 minutes to collect as many repetitions as possible.  Don’t split the reps evenly.  Split the time to beat your scores from the last time we did this.  It was 4/5 days after my birthdays last year.

So when are my bdays?

CG

==

14 Feb
by: Published in Uncategorized

Team WOD 1: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges
75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

30 minute time limit

Team WOD 2: For time:

15 Handstand Push Ups (or 30 Push Ups)
30 Knees to Elbows
45 Burpees
60 Walking Lunges

(put your vest on (20/10) here)

75 Pull Ups
90 Box Jumps (24/20)
105 Air Squats
120 Push Ups
135 Sit Ups
150 Double Unders

30 minute time limit

==

One of the more famous workouts here…

The ol’ Reverse 22 Bowens!  If you haven’t done this yet, please come in (as long as you signed up for class) and enjoy this masterpiece.  A whole lot of gymnastics and non-weightlifting has never felt this good.

The regular 22 Bowens will be coming in March,

CG

==

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