12/28/12

• 5 rounds 
• 
  
• 10 Deadlifts (225/135) 
• 15 Ring Dips / 30 box dips 
• 400 M run

12/27/12

• SWOD then...
• 20 Min AMRAP
• 10 Box Jumps
• 10 Wall Balls (20/14)
• 20 Situps

12/24/12

• we will have open gym from 10am-12pm only!
• please come in early enough to get a 30min WOD in before 12pm. We will have a WOD prepared for you.


• Also please remember we are CLOSED tomorrow Dec. 25th!

12/22/12

• 2 rounds
• 30 Goblet Squats (70/53)
• 50 KB Sumo DLHP (70/53)
• 50 KB Russian Swings (70/53)
• 800 M run

12/21/12

• SWOD then....
• 20 Min AMRAP 
• 30 Russian Twists (45/25)
• 20 pushups
• 10 C2B Pullups

12/20/12

• SWOD then...
• 
  
• 6 rounds
• 
  
• 7 OHS (135/95)
• 21 Bar Hop Burpees
• 200 M run

Fight Gone Bad

• Three rounds of: 
• 
  
• Wall-balls (20/14), 10 ft target (Reps) 
• Sumo DLHP (75 / 45) (Reps) 
• Box Jump, 20" (Reps) 
• Push-press, 75 / 45) (Reps) 
• Row (Calories) 
• 
  
• In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. 
• 
  
• One MIN break between each round of 5 minutes. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

12/18/12

• SWOD then...
• 
  
• 25 Toes To Bars 
• 25 Deadlifts (135/95) 
• 25 Hang Power Cleans (135/95) 
• 25 Front Squats (135/95) 
• 25 KB Swings (70/53)

12/17/12

• SWOD then...
• 
  
• 6 rounds
• 
  
• 9 Thrusters (115/75)
• 4 Ring or Bar Muscle Ups / or 12 pullups
• 15 Ab Mat Situps

12/15/12

• 8 rounds
• 
  
• 12 HR Pushups
• 50 M OH lunges
• 12 Box Jumps (24"/20")
• 400 M

12/14/12

• SWOD then...
• 
  
• 15 Min AMRAP
• 7 Front Squats (135/85)
• 7 Sumo DLHP (135/85)
• 20 Mountain Climbers
• 
  
• then...
• 1000M row

12/13/12

• SWOD then...
• 
  
• 4 rounds 
• 
  
• 15 KB American Swings (70/53) 
• 15 Ring Dips / 45 box dips 
• 200 M run

12/12/12

• SWOD then...
• 
  
• 7 rounds
• 
  
• 10 wall balls (20/14)
• 10 burpees
• 20 russian twists (45/25)

12/11/12

• SWOD then...
• 
  
• 7 min AMRAP
• 
  
• 5 Deadlift (275/165)
• 10 HSPU
• 
  
• 5 min rest then...
• 
  
• 30-20-10
• 
  
• Double Unders / Knee Tucks
• Pullups

12/10/12

• SWOD then...
• 
  
• 2 rounds
• 
  
• 15 Power Cleans (165/105)
• 30 Toes To Bars
• 400 M run

Closed Saturday Dec. 8th

We are closed Saturday Dec. 8th for the Soul Open Olympic Weightlifting competition. Have a great weekend!

12/07/12

• SWOD then...
• 5 rounds
• 5 Hang Power Snatch (95/65)
• 15 Wall Balls (20/14)
• 20 Med Ball Situps (20/14)

12/06/12

• SWOD then...
• 
  
• 7 rounds
• 
  
• 4 Push Jerk (185/105)
• 7 box jumps (30"/24")
• 200 M run

12/05/12

• SWOD then...
• 
  
• 10 Min AMRAP
• 
  
• 7 Deadlift (225/135)
• 15 Bar Hop Burpees
• 
  
• 3 min rest...
• 
  
• 1 mile run

12/04/12

• SWOD then...
• 
  
• 20 KB Swings (70/53) 
• 30 Double Unders / 30 Knee Tucks 
• 3 Rope Climbs / 20 Pullups 
• 30 Double Unders / 30 Knee Tucks 
• 20 Wall Balls (20/14) 
• 30 Double Unders / 30 Knee Tucks 
• 20 Chest to Bar Pullups 
• 30 Double Unders / 30 Knee Tucks 
• 20 KB Sumo DLHP (70/53) 
• 30 Double Unders / 30 Knee Tucks

12/03/12

• SWOD: Push Press 5-5-5-5-5 
• 
  
• 1 minute on, 1 minute off x 7 
• 
  
• 100 M run then with time remaining
• AMRAP Cluster (clean into thruster)(115/75)