9.2.2014

Posted on 2nd September 2014 in Uncategorized

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Strength:

Back Squat

5-3-5-3

10 Rep Max

WOD:

12 Minute AMRAP

8 Cleans (135/95)

8 Over the bar Burpees

12 Toes To Bar

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9.1.2014

Posted on 1st September 2014 in Uncategorized

It’s Monday!!! Drink Define8 Right now!!

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Labor Day Hours

9-11 am.

Open Gym Rules

…meaning lift heavy or

do a Hero WOD!!!!

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8.29.2014

Posted on 29th August 2014 in Uncategorized

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Strength:

Clean

Hang clean

3-3-3-3

Power Clean

3-3-3-3

Squat Clean

1-1-1-1

WOD:

30 Weighted Pistols (53/35)

300 meter Run

10 Dead Lifts (185/115)

10 Hang Cleans

10 Shoulder to Over Head

300 M Run

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8.28.2014

Posted on 28th August 2014 in Uncategorized

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Strength:

BENCH Press!!!

3-3-3-3

7 Rep Max

WOD:

3 Rounds for Time

20 Toes to Bar

20 Wall Ball

20 Sumo Dead High Pull (53/35)

20 Walking Lunges (10 steps each leg) W/ Kettlebell.

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8.27.2014

Posted on 27th August 2014 in Uncategorized

Crossfit Ragnarok Promo from Adam Szarmack on Vimeo.

Strength:

Front Squat

3-3-3-3

7 Rep Max

WOD:

30 Box Jumps

25 Shoulder to Over head (95/65)

20 Box Jumps

15 Muscle Ups

10 Box Jumps

500 Meter Sprint

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8.26.2014

Posted on 26th August 2014 in Uncategorized

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Strength:

20 Minutes to Establish Heaviest

TURKISH GET UP

WOD:

15 Minute AMRAP

5 Ground to Over Head (155/105)

12 Pull Ups

30 Double Unders

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8.25.2014

Posted on 25th August 2014 in Uncategorized

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Strength:

Back Squat

3-3-3-3@75%

7 Rep Max @ heaviest Load

WOD:

3 rounds for time

20 Burpees

25 Kettlebell swings

300 m Run

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8.22.2014

Posted on 22nd August 2014 in Uncategorized

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Strength:

Heaviest load

Curtis P

-Clean

-Squat

-Jerk

-Lunge X 2

-Back Jerk

WOD:

3 Rounds For Time

30 Toes to Bar

400 M run

20 Dead lifts (225/145)

Each round the DeadLift weight goes up

225/145 , 275/185 , 315/205

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08.21.2014

Posted on 21st August 2014 in Uncategorized

STRENGTH:

20min to find
1RM Thruster

WOD:

7min amrap

15 KBS 53#/40#
10Burpees
30 Double Unders

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8.20.2014

Posted on 20th August 2014 in Uncategorized

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Strength:

Bench press

5-5-5-3-3-1-1-1

WOD:

600 Meter Run

6 Muscle Ups

500 Meter Run

25 Wall Ball

400 Meter Run

4 Muscle Ups

300 Meter Run

15 Wall Ball

200 Meter Run

2 Muscle ups

100 Meter Run

10 WallBall

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