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We've got a birthday up in here - and you know we're gonna have fun with something like that to celebrate. (Still can't figure out why some of you try to hide this information from me.)
5 FESTIVE Rounds
19 Double Unders
19 SDHP
19 Ball Slams
19 Russian Twists
19 Wall Ball
Great job throwing the weight around on DT - we're putting away the bars and keeping it simple.
25 Minute AMRAP
25 KB Swings
200 m Run
25 Push Ups
200 m Row
Some people have said they have come to know what to expect on a Tuesday. Well, I'm not sure if we have any psychics amoung us, but if you thought it might be a tough one...you were right! :) Let's have some fun!
"DT"
Five rounds of:
Let's get this week started on a great note -
Four Rounds
50 Squats
400 m Run
Depending on the weather a row may be substituted - but it's WAY more fun if you get to run after those 50 squats!!
Nice job with "PAUL" yesterday - Richard - pretty remarkable RX on that OH walk!
A little bit of a rest for the arms today - let's hit some legs and abs!
Four Rounds
25 KB Swing
400m Run
20 Hollow Rock
10 Back Squat 95/155
Here's a little Wednesday fun for you all - that's okay, no need to thank me.
"PAUL"
Five rounds of:
Remember - everything can be scaled to your abilities - I'd rather have you do it right than RX it wrong.
I was just thinking I'd love to go on a ski vacation...but since that's not going to happen any time soon I'll just watch everyone pack their suitcases and climb a mountain...
25 Min. AMRAP
15 Pull Ups
30 Mountain Climbers (R/L = 1)
14 Suitcase Deadlift (7each side)
15 Burpees
Good morning Grace!!!!!!!!!!!!!!!!!!!!!
"GRACE"
30 Clean and Jerk
95/135
This is heavy - don't try to rush through it - pay attention to your form more than your time!!
Come one come all - Saturdays are tons of fun and I don't want anyone to miss out on something like THAT!! See you all at 8 am - bring a friend or family member - everyone's welcome!
Woo hoo - Friday is here and everyone's been BEGGING for some more ab work. Well you know I'm always here for you - let's put some hard work in here!
THREE ROUNDS
30 GHD
800 m Run
25 Wood Choppers
250 Jump Rope
Halfway through the week -let's keep up the great energy you've been bringing in - haven't done any renegade rows for a while...
FOUR ROUNDS
15 Renegade Rows
20 Box Jumps
25 BE
30 Lunges
Valentine's Day - what better way for me to show you all how much I love you than with a workout that will get your heart pumping. I mean, it's kind of like a delicious box of chocolates all tied up with a big red ribbon. Okay, so maybe it's NOT like that - IT'S BETTER!!
10-9-8-7-6-5-4-3-2-1
Burpees
Shoulder Press 45/65
200m Run
New week - fresh new opportunities await - let's start it off with something inspirational!
20 MINUTE AMRAP
15 Roll Outs
30 Ball Slams
15 Hang Power Cleans 65/95
30 Jumping Squats
As always - fun times this Saturday - bring someone with you so they can try it out for FREE! I ask you - where else you get something that's this much fun for free?? See you all at 8!!
Here we are - Friday again and another fantastic job with the WODs! I know there are some sore muscles, but we've got one more day to warm it up and make it feel aaaaall better. Here we go with something just for you!
No Rest For the Weary
THREE ROUNDS
30 Up Downs
30 Sit Ups
400 m Run
20 Body Rows
Well it's a full moon out there which can only mean one thing...things are gonna get crazy in here!
MORRISON
50-40-30-20 and 10 rep rounds of:
You made it through The Seven - and you're probably feeling it in every single muscle. Don't let that slow you down - sitting still just makes you more sore - come on back for some good times!
Four Rounds
200 m Row
1 Rope Climb
200 m Run
100 count Arm Burners
200 Jump Rope
5 Tire Flips
If you can't climb the rope yet, we've got an alternative for you - so don't let that scare you off!
Here's one that we all know and love. When you're on your knees in a pool of sweat just keep telling yourself: "It's only seven!"
THE SEVEN
Seven Rounds
Well it's a dark, dark day. The Patriots lost, and we must all find something to take our minds off of this terrible tragedy....how about a 20 minute AMRAP?
20 MIN AMRAP
20 Push Ups
20 Lunges
20 Weighted Sit Ups
20 Back Squats 65/95
Oh yeah - nothin' but fun and games (and blood and sweat and tears...) Bring a friend, relative or total stranger to try us for free - see you at 8 am!!
Finally! Sometimes it feels like it will never get here! Great job this week everyone - Filthy Fifty didn't take you down - just going hard all week. Let's end the week with a cool down. (And by cool down I mean, I hear it's supposed to be 40 degrees tomorrow morning.)
NO QUESTIONS ASKED
40 GHD
four rounds of 100m equipment carry
40 Ball Slams
four rounds of 100m equipment carry
40 Russian Twists
four rounds of 100m equipment carry
Well...as long as the rings are out....
GATOR
Eight rounds of
