WOD – July 13, 2017

Weightlifting class is on tonight at 730pm!

Work Out of the Day


For time:

40 db overhead lunges, 50/35lb

60 second plank hold

40 db snatch, 50/35lb

60 second plank hold

400/320ft rope pull

60 second plank hold

40 turkish get ups, 50/35lb

60 second plank hold

400/320ft rope pull

60 second plank hold

40 db snatches, 50/35lb

60 second plank hold

40 db overhead lunges, 50/35lb

Post time to beyond the whiteboard.

WOD – July 11, 2017

Work Out of the Day


4 Minute AMRAP:

-40/32 Calorie Row

-Max Rep Wallballs, 20/14lb, 11/10ft

Rest 4 minutes

4 Minute AMRAP:

-40/32 Calorie Bike

-Max Rep American Kb Swings, 53/35lb

Rest 4 minutes

4 Minute AMRAP:

-40/32 Calorie Row

-Max Rep Wallballs, 20/14lb, 10/9ft

Rest 4 minutes

4 Minute AMRAP:

-40/32 Calorie Bike

-Max Rep Russian Kb Swings, 53/35lb

Post reps for each amrap to beyond the whiteboard.  

WOD – July 11, 2017

Work Out of the Day


Power Snatch 3-3-3-3-3

then,

“GG Qualifier Team WOD 3”

14 Minute AMRAP:
5 power snatches, 135/95lbs
10 chest to bar pull-ups
15 burpee box jump overs, 24/20″

Post loads and rounds completed to beyond the whiteboard.

WOD – July 7, 2017

There is weightlifting class today at 330pm!

Work Out of the Day


Find 1rm Thruster

then,                                                                                                                                          

“Marco”  

3 rounds for time of:

21 pullups

15 handstand pushups

9 thrusters, 135/95lb

Post load and time to beyond the whiteboard.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

WOD – July 6, 2017

Work Out of the Day


In teams of 2 –                                                                                                                            

“Small”                 

Three rounds for time of:
1000m Row
50 Burpees
50 Box jumps, 24/20″
800m Run

*Athletes will switch off with intervals of row, burpees, box jumps, and running with one working while the other rests.

Post time to beyond the whiteboard.

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

WOD – July 5, 2017

*We are back to our regularly scheduled workout times*

Work Out of the Day


“Woehlke”                                                                                                                             

3 rounds, each for time of:  (this workout may be completed in teams of 2)
4 jerks, 185/125lb
5 front squats, 185/125lb
6 power cleans, 185/125lb
40 pull-ups
50 push-ups
60 sit-ups

Rest 3 minutes between rounds.

Post times to comments.


Brian Woehlke, 29, of Detroit, Michigan, died at the scene of a fire in Westland, Michigan, on May 8, 2013. Woehlke graduated from the Schoolcraft Fire Program in 2008 and joined the Western Wayne Fire Authority in 2012.

He is survived by his wife, Jennifer; daughter, Ava; parents, William and Elizabeth; brothers, William, Robert and Bradley; and numerous other friends and family members.

WOD – July 4, 2017

Happy Independence Day!  Come celebrate with us by starting your day off with a hero workout, honoring those that have fought for our freedom!  The only workout times today are 8am, 930am, and noon!  

Work Out of the Day


                                                                                                                                                     

“Luke” 

For time:  (today’s workout can be done in teams of 2)
400m run
15 clean and jerks, 155/105lb
400m run
30 toes to bar
400m run
45 wallballs, 20/14lb
400m run
45 kb swings, 53/35lb
400m run
30 ring dips
400m run
15 weighted lunges, 155/105lb
400m run

Post time to beyond the whiteboard.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.

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.