WOD – July 3, 2017

We are open for normal hours today!  Tomorrow for the 4th of July we will have 3 workout times available:  8am, 930am, and noon!  Check schedule link above for all the workout times!

Work Out of the Day


Back Squat 3-3-3-3-3

then,                                                                                                                                                 

“PK”

5 rounds for time of:  (this workout may be completed in teams of 2)

10 back squats, 225/155lb

10 deadlifts, 275/185lb

400m run

Rest 2 minutes

Post time to beyond the whiteboard.

U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013. The 28-year-old was assigned to 1st Battalion, 3rd Special Forces Group (Airborne), in Fort Bragg, North Carolina. Pedersen-Keel was fatally injured in Jalrez District, Afghanistan, from small-arms fire from an Afghan security-forces member. He is survived by his mother and stepfather, Helen Pedersen Keiser and Bob Keiser; father, Henry Keel; sister, Mary Elizabeth Keel; and fiancèe, Celeste Pizza.

WOD – June 30, 2017

*Olympic lifting class is cancelled today, but it is on for Saturday and Sunday*

Work Out of the Day


Clean & Jerk 1-1-1-1-1-1-1-1

then,

For time:

50 clean & jerks, 135/95lb

*every minute on the minute 7 toes to bar

Post loads and time to beyond the whiteboard.

WOD – June 28, 2016

Work Out of the Day


Deadlift 5-5-5

then,

“LOB Qualifier #2”

As many reps as possible in 15 minutes of:

75 calorie row (buy in)

then,

21 deadlifts, 155/105lb

15 box jump overs, 24/20″

9 handstand pushups

Post loads, row time, and reps completed to beyond the whiteboard.

WOD – June 27, 2017

Work Out of the Day


As many reps as possible in 7 minutes of:

75/60 calorie bike

40 situps

max rep pullups

Rest 3 minutes

As many reps as possible in 7 minutes of:

200 double unders

40 situps

max rep pullups

Rest 3 minutes

As many reps as possible in 7 minutes of:

800m run

40 situps

max rep pullups

Post pullup reps for each round and total to beyond the whiteboard.

WOD – June 26, 2017

Work Out of the Day


Overhead Squat 3-3-3-3-3

then,

130402 Mainsite WOD

For time:

For time: 10 Shoulder Press, 115/75lbs

15 Overhead Squats, 115/75lbs

20 Push Press, 115/75lbs

25 Front Squats, 115/75lbs

30 Push Jerks, 115/75lbs

35 Back Squats, 115/75lbs

Post loads and time to beyond the whiteboard.

WOD – June 23, 2017

*The Olympic lifting class is cancelled today and Saturday, but it is back Sunday morning*

Work Out of the Day


“2017 Granite Games Qualifier #4”

Individual AsRx (Ages 19-34)
(Men/Women)
As many rounds as possible in 10 minutes of:
6 ring muscle-ups
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

or

Masters (Ages 55+)
(Men/Women)
As many rounds as possible in 10 minutes of:
6 chest-to-bar pull-ups
12 shoulder to overhead (95/65lbs)
15 burpee box step overs (24/20in)

or

Scaled (Ages 19-34)
(Men/Women)
As many rounds as possible in 10 minutes of:
6 pull-ups
12 shoulder to overhead (95/65lbs)
15 burpee box step overs (24/20in)

Post rounds and reps completed to beyond the whiteboard.

WOD – July 21, 2017

Work Out of the Day


Back Squat 3-3-3-3-3 (3 seccond pause)

then,

“Legion of Beast Qualifier #1”

As many rounds as possible in 8 minutes of:

10 toes to bar

15 wallballs, 20/14lb, 10/9ft

20 double unders

Post loads and time to beyond the whiteboard.

WOD – June 20, 2017

Work Out of the Day


Power Clean 3-3-3-3-3

then,

In teams of 2,

20 rounds for time of:

2 power clean, 225/155lb

4 lateral bar burpees

8 box jumps, 24/20″

*1 athlete works and completes the whole round, while the other athlete rest.  Then athlete 2 completes the 2nd round while the other athlete rests.

Post time completed to beyond the whiteboard.