Don’t forget the Sean’s Run this weekend!!!! There is a 20 mile or 50 mile bike ride on Saturday and the 1 mile or 5k run/walk on Sunday!!! A great event for a wonderful cause, let’s represent! Click for the link: www.seansrun.com W.O.D. Teams of 3 “RAMMAP” also known as – row as many meters […]
Archive for the ‘Training’ Category
A big congratulations is in order for our Masters ladies!!! They just completed a grueling four days of intense WODs for the Master Qualifiers. All three ladies did amazing!! There were some PR’s on the one rep max cleans, Donna getting 135#, Meryl 110# and Lori 85#. Other amazing achievements was Lori getting 50 pull […]
W.O.D. Complete as many rounds as possible in 20 minutes of: 10 strict knees-to-elbows 20 one-legged squats, alternating 30 Push ups Day 9 Challenge Tabata Planks and Wall Balls Coach will help with calling out the time!!! 20 seconds of work 10 seconds of rest, 4 minutes so plank and 4 minutes of wall balls.
We are open for regular hours today! W.O.D. 1 – 1 – 1 – 1 – 1 Squat Snatches followed by: “Amanda” 9-7-5 reps for time of: Muscle-ups 135-lb. squat snatches
W.O.D. Teams of 2 for time: Partner A Run 800 meters Partner B Row 1000 meters once both have completed: Partner A 50 Back Extensions Partner B 30 Toes to Bar once both have completed: repeat above with Partner A doing what Partner B has done, until both have done all movements! Day 7 Challenge […]