Archives: » 2014 » April

Wednesday 4.30.14

Posted 30 Apr 2014 in WOD

1. Ground to Overhead –  Heavy 3’s & 10’s

 

Not for time, but done diligently:

2a. Rows/Pull-ups

2b. Back Extension

2c. Leg Raise

50-100 reps each

 

3. KB Swing: 50 reps 53/35

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Tuesday 4.29.14

Posted 28 Apr 2014 in WOD

1. Loaded Carry x 1 Lap

 

EMOTM x 10 min

Deadlift x 5

Burpees x 10

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Monday 4.28.14

Posted 27 Apr 2014 in WOD

Great times at the Vengeance Games 2.0!

 

Due to equipment being out of the gym, we will be Closed Monday.

 

Back to regular hours on Tuesday, thanks!

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Friday 4.25.14

Posted 25 Apr 2014 in WOD

Max Out Friday!

 

1. Back Squat – Work up to a 1RM – try for a PR

then

2. Jackie

-1000m Row

-50 Thrusters

-30 Pull-ups

 

Note: There will be no open gym this morning or afternoon.  We will be closed Saturday & Monday with preparation of the Vengeance Games this weekend.  We will be putting the gym back together on Monday.

Please come out and show support to your fellow athletes at Broadway at the Beach from 8:30am – 5pm Saturday & Sunday!

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Thursday 4.24.14

Posted 24 Apr 2014 in WOD

1a. Bench Press: Work up to a Heavy 3 x 5

1b. Pull-ups: x 5 between all sets

 

then 3RFT

– 250m Run

-25 Pushups

– 25 Row

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Wednesday 4.23.14

Posted 22 Apr 2014 in WOD

1. Deadlift – Work up to one heavy set of 5

 

For Time:

100 American KB Swings – 53/35

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Tuesday 4.22.14

Posted 22 Apr 2014 in WOD

1a. Press: 3 x 5 x Across

1b. Pull-ups: 3 x 5-8 x Across

 

then

 

8 min AMRAP of

-15 wall balls 20/14

-25 DU’s or 50 SU’s

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Monday 4.21.14

Posted 20 Apr 2014 in WOD

1. Squat: 3 x 5

 

3 RFT

500m Row

12 Burpees

21 Box Jumps

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