Tuesday 9/6/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Alternating Minutes for 18 Min Even: Work to a 3RM back Squat Odd: 3 Muscle Ups WOD 6 Minute... Read More →
Author Archives for friendlyadmin
Wednesday 9/7/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Hang Squat Snatch+ Overhead Squat 10×1 WOD ALT EMOM 18 Minutes Even: 4 Deadlifts 245/165 Odd: 14 Wall Balls... Read More →
Thursday 9/8/16
February 8, 2017 12:00 pm Leave your thoughtsWith a Running Clock 0-6 Minutes : 50-40-30-20-10 Double Unders & Situps 8-14: 3 Rep Max Push Press 16-22: 5m... Read More →
Friday 9/9/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Hang Squat Clean+2 Lunges+ Push Press- Max Out WOD Partner UP! 100 Curtis P’s For Time 115/75lbs
Saturday 9/10/16
February 8, 2017 12:00 pm Leave your thoughtsOPEN GYM 8:00- Noon WOD #1. 4 Rounds Each For Time 800m Run WOD #2. 10 Min AMRAP 10 Power... Read More →
Sunday 9/11/16
February 8, 2017 12:00 pm Leave your thoughtsRest Day
Monday 9/12/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Work to a heavy set of 5 Back squat (no grinding, every rep should be smooth) Demo Video of... Read More →
Tuesday 9/13/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Bench Press- 5 Rep “Technical” Max WOD 4 Rounds For Time Run 400m 30 Sit Ups 20 Box Jumps... Read More →
Thursday 9/15/16
February 8, 2017 12:00 pm Leave your thoughtsStrength EMOM 10 3 Clean Pulls @90-100% WOD 5 RFT 200m Buddy Run 10 Curtis P’s 95/55 Each Round the... Read More →
Friday 9/16/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Every 2 Min for 12 Min 6 Push Press @65% WOD 100 Sit Ups 90 Air Squats 80 KB... Read More →
Saturday 9/17/16
February 8, 2017 12:00 pm Leave your thoughtsOpen Gym
Sunday 9/18/16
February 8, 2017 12:00 pm Leave your thoughts[wpvideo A01mXNU9] Rest Day Alright, we are just a little under 2 weeks away from the payment method switch. If... Read More →
Monday 9/19/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Front Squat- 3 Rep Technical Max WOD 5 Rounds 2 Minutes on/ 2 Minutes Rest Row 250/200 Max Burpees... Read More →
Tuesday 9/20/16
February 8, 2017 12:00 pm Leave your thoughtsIf you haven’t created an account on front desk you can do that HERE Please make sure you have your... Read More →
Wednesday 9/21/16
February 8, 2017 12:00 pm Leave your thoughts[wpvideo m0buaxX5] Here is an example of a high pull vs. the panda pull. The first 2 reps... Read More →
Thursday 9/22/16
February 8, 2017 12:00 pm Leave your thoughtsStrength- EMOM 10: 3 Power Snatches @65% WOD Partner Up! 1000m Row (switch on the minute until completed) right into... Read More →
Friday 9/23/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Jerk 10×3 @70-75% WOD Becky’s 50th Birthday WOD 50 Wall Balls 50 Burpees 50 Double Unders 50 Weighted Sit... Read More →
Monday 9/26/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Front Squat- 1 Rep Max WOD 6RFT Sprint 100m 4 Squat Clean @ 205/125 (or 70%) Rest 1 Min
Wednesday 9/28/16
February 8, 2017 12:00 pm Leave your thoughts[youtube https://www.youtube.com/watch?v=WV4aZLU2zEE&w=560&h=315] Strength: EMOM 21- 1 Snatch with no feet movement WOD 21-15-9 Overhead Squat 95/65 Bar Facing Burpees
Thursday 9/29/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Deadlift 5×5 @ 80% WOD Partner Up! 150 Lunges 135/95 200 GHD/ Weighted Sit Ups 400m Sled Push/ Drag
Friday 9/30/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 12- 3 Floor Press @ 70% of Bench WOD 2 RFT 800m Run 30 Hang Power Cleans 95/65 30... Read More →
Saturday 10/1/16
February 8, 2017 12:00 pm Leave your thoughtsIf you haven’t set up an account for the new payment system please do so here. Open Gym Freestyle Fran... Read More →
Tuesday 10/4/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Push Press 8 Rep Max WOD 150 Box Step Ups 24/20 30 Pull Ups (Jumping C2B) 20 Ring Dips... Read More →
Friday 10/7/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Singe Arm Push Press- 4×12 Each Arm WOD 100 Bar Facing Burpees EMOM 3 z Press 95/65
Wednesday 10/12/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 21 – 2 Snatches with no feet movement. WOD 9 Min AMRAP 21-15-9 reps for time of KB... Read More →
Friday 10/14/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Dumbbell Bench Press 4×12 WOD “Nicole” 20 Min AMRAP Run 400m Max Pull Ups *Score is Pull Ups*
Monday 10/17/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Over Head Squat- Work To a 3 Rep Max WOD Every 5 Minutes For 25 Minutes Run 400m 20... Read More →
Tuesday 10/18/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Push Press- 5 Rep Max then 2×5 @85% of that weight WOD For Time 1 Mile Run 3 Rounds... Read More →
Wednesday 10/19/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Clean & Jerk- Max Out! WOD Grace 30 Clean & Jerks 135/95
Thursday 10/19/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 12- 2 Snatch High Pulls WOD Partner Up! 80 Thrusters 115/75 80 Pull Ups 80 SDLHP 115/75 80... Read More →
Friday 10/21/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: 4 Rounds For Max Reps 5 Power Cleans+ Max Strict Press 95/65 Rest As Needed Between Rounds WOD 150... Read More →
Saturday 10/22/16
February 8, 2017 12:00 pm Leave your thoughts#Parkerstrong Alternating Rounds With a Partner Complete 20 Rounds of 3 Clean & Jerks 135/95 10 Wall Balls 20/14
Monday 10/24/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Overhead Squat- Take 12 Minutes to work up to a 1RM WOD: For Time 5 Muscle Ups (C2B Pull... Read More →
Tuesday 10/25/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Push Press- 1 Rep Max- Then 1x Max Reps @80% WOD 1000m Row 800m Run 30 Bench Press 185/105... Read More →
Wednesday 10/26/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 12- 1 No Foot Snatch- Work to a max. Then 3×1 @90% WOD 5-4-3-2-1 Curtis P 155/105 10... Read More →
Thursday 10/27/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 10- 2 Deadlifts @70-75% WOD 8x200m Run Rest 2 Minutes Between Rounds
Friday, 10/28/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Power Clean+ Push Press 6×3 @75% of lowest WOD 15 Min AMRAP 100 Double Unders 75 Sit Ups 50... Read More →
Monday, 10/31/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Bench Press with 3 seconds pause on chest- 2 Rep Max WOD Partner Up! 1k Row- Partner Holds a... Read More →
Tuesday 11/1/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Deadlift- Technical 3 Rep Max WOD Run 1 Mile Cashout 30 Strict Pull Ups 30 Rollouts
Wednesday 11/2/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Jerk Technique WOD 30 Power Clean 115/75 60 Double Unders 90 Lunges 155/75
Thursday 11/3/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Single Arm Dumbbell Press 4×10 Each Arm WOD 14 Min AMRAP 10 Calorie Row 10 Knees 2 Elbows 10... Read More →
11/4/16
February 8, 2017 12:00 pm Leave your thoughtsStrength Every 2 Minutes For 12 Minutes- 6 Back Squats @60% WOD ‘Nancy’ 5 Rounds for time Run 400m 15... Read More →
Saturday 11/5/16
February 8, 2017 12:00 pm Leave your thoughts15 Min AMRAP 25 Pull Ups 50 Calorie Row 100 Overhead Squats 45/35 50 Box Jumps 25 Pull Ups EMOM... Read More →
Monday 11/7/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Back Squat 3 Rep Max WOD Every 4 Minutes for 20 Minutes Row 250/200 15 SDLHP 70/53 15 Wall... Read More →
Tuesday 11/8/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: 6 Rounds Not For Time- 80m Bear Hug Sandbag Carry, Right Into 3 Z Press (work up in weight)... Read More →
Wednesday 11/9/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Snatch Technique Work WOD Row 500m Rest 2 MIn Row 500m *Post Slowest*
Thursday 11/10/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 8- 2 Thrusters WOD Diane 21-15-9 Reps of Deadlift 225/155 or 70% Hand Stand Push Ups
Friday 11/11/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: EMOM 8- 2 Bench Press @70-75% WOD 10! Shoulder to Overhead 115/75 Pull Ups
Monday 11/14/16
February 8, 2017 12:00 pm Leave your thoughtsStrength: Deadlift- 3 Rep Max WOD 4 Rounds, each for time. 200m Sprint 3 Squat Cleans 205/125 6 Burpee Box... Read More →
Tuesday 11/15/16
February 8, 2017 12:00 pm Leave your thoughtsStrength 6 Rounds Not For Time 20-40 Second L Sit 5 Z Press WOD ‘Cindy’ 20 MIN AMRAP 5 Pull... Read More →