Open Gym:12-2


Come in and work on a skill or tackle a missed WOD!

10:00am Monday WOD is at Coonskin Park! Cookout at 1:00pm!

Class Times: 8:30,9:30,10:30

Come join us for an awesome WOD!!!


Join us Monday, September 2, at 10:00am in Coonskin Park for a fun Labor Day workout!!!!

WOD

5 Rounds:
-10 Pull-ups
-10 G20 (135,95) (95,65)
-200m run


Join is this Monday, September 2, join us at Coonskin park for a WOD starting at 10:00! Cookout to follow starting at 1:00pm, shelter 4!!!!

WOD

-50 Wallballs (20,14)
-40 Russian Twists
-30 Hang Cleans (95,75)
-20 OTB Burpees
-10 HSPU
-1 Mile Run
-10 HSPU
-20 OTB Burpees
-30 Hang Cleans
-40 Russian Twists
-50 Wallballs (20,14)

WOD

Sport:
Thrusters (15 min)
1X1X1X1

Fitness:

15 min AMRAP:
-20 Sit-ups
-150m run
-10 DB seated press

then,

21-15-9-15-21

-Thrusters (95,65)
-T2B
-Box Jumps (24,20)

WOD

Sport:

Snatch technique work and warm up to working weight

8 rounds :

Every 3 minute on the 3 minute

•250m row
•8 power snatch 125/85
•50 Dus


Fitness:

Snatch technique work and warm up to working weight

Then;

Every 3 minutes on the 3 minutes

8 rounds:

•200m row
•6 Power Snatch 95/65
• 50 Jump rope singles


***Don’t forget about the Labor Day Workout at 10:00am on Monday, with a cookout at 1:00 to follow!

WOD

20 squat cleans (115,75)(95,65)
20 burpees
20 KB swings
400m run
15 squat cleans
15 burpees
15 KB swings
400m run
10 squat cleans
10 burpees
10 KB swings
400m run
5 squat cleans
5 burpees
5 Kettlebell swings
400m run

Post Wod:
* Extra Credit 50 GHDs*


****Join is next Monday for a 10:00am WOD at coonskin park with a cookout at 1:00pm!!!!!

Class Times: 8:30,9:30,10:30


Come join us for an awesome WOD

WOD

​10-1
Deadlifts (135/105)
DB push press (50/35s)

*150m farmers carry (50/35s) after each round

*Modify weights for Fitness

WOD

​
SPORT
4 rds.
•200m run
•20 pull-ups
•200m run
•20/15 push ups
•200m run
•20 sit ups

FITNESS
4 rds.
•150m run
•15 pull ups (or ring rows)
•150m run
•15/10 push ups
•200m run
•15 sit ups

Optional post WOD work:
1:00 plank
1:00 chair pose
1:00 double kb front rack hold
1:00 wall sit
:30 rot. static hold (R)
:30 rot. static hold (L)