Tuesday, September 30, 2014

Wednesday, October 1, 2014

Reminder: No WOD, No "Free" Trial workout this Saturday.  
Nothing but O'lifting at the Dustbone Classic!!

Here's a 145kg (319#) Snatch Balance by CJ. A :03 second countdown and then see how easy he stands up with it.  Just a preview of what you can see Saturday?
video


Arm/Leg Swings
2 rounds of:
10 Banded Shoulder Dislocates
10 Wall Squats
10 Hanging Knee Raises

MOD (20:00 CAP)
Front Squat
Find a new 1-rep max

WOD
Conditioning
Open Workout 11.2
15:00 AMRAP
9 Deadlifts 155/103#
12 Push-ups
15 Box Jumps 24/20” step-ups okay

Monday, September 29, 2014

Tuesday, September 30, 2014


Justin hitting a 225# Overhead Squat!!

Arm/Leg Swings
Run 400m
2 x 10 of:
Shoulder Dislocates
OHS
Pull-ups

WOD
Conditioning
30 Pull-Ups
400m Run
15 OHS 100/63#
800m Run
15 OHS
400m Run
30 Pull-Ups
Rx+ = C2B and 135/93#

PMOD
3 Sets of:
GHD Sit-ups
Back Extensions
You pick the reps, Rest as needed



Or



Tabata:
Ab-mat Sit-ups
Plank Hold



Weightlifting
On the whiteboard in the other box

Sunday, September 28, 2014

Monday, September 29, 2014

The box will be closed this Saturday for the Dustbone Classic.  Weigh-ins begin at 8 a.m. and the first lifting starts at 10:00! If you volunteered to help out, I'll be sending out an email in the next day or so.  If you want to volunteer let Betsy, Billy or me know.  If you are interested in lifting click the link to the left and follow it to registration. Thanks!!!!!

Katie looking good on the Overhead Squats!!

Curtis P
Arm/Leg Swings
Row 500m
2 rounds of:
15 Ab-mat Sit-ups
10 DB Press
5 Pull-ups

MOD (18:00 CAP)
Strict Press
Find a new 1-rep max

WOD
Conditioning
5 RFT
Run 400m
10 T2B’s
10 Curtis P’s 75/53#
Rx+ = 15 T2B and 115/73#

Weighlifting
On the white board in the other box