Wednesday, August 27, 2014

Thursday, August 28, 2014

Sara working hard on the KB Swings!!

Arm/Leg Swings
2 x 10 of:
Good Mornings
Kb Swings (light)
KB Push Press 5/5

MOD
3x10 Back Extensions
Rx+ = 3x20 or grab a weight plate for sets of 10’s

WOD
Conditioning12:00 AMRAP of:
25 DU's
14 Box Dips
11 KB Swings 53/35#
Rx+ = 50 DU's, 7 Ring Dips and 70/53#

PMOD
5x300m, 1:00 rest between sets 

Extra Work
Is in Wodify under Open Gym

Tuesday, August 26, 2014

Wednesday, August 27, 2014

Here's a head's up for this coming Monday, Labor Day.  
The box will be open from 8-10:00 a.m. only! It'll probably be something sic so get ready to labor. We'll have a Tuesday 5:45 a.m. for those of you that need your early morning fix!!

Jordan knocking down the overhead squats!!
Arm/Leg Swings
2 rounds of:
10 Air Squats
10 Push-ups
15 Ab-mat Sit-ups

MOD
Front Squats
4 x 7 ascending

WOD
Conditioning
2 rounds for time of:
800m Run
20 Hollow Rocks (forward & back =1)
20 Burpees
Rx+ = GHD's and Target Burpees

Extra Work
Is in Wodify under Open Gym

Monday, August 25, 2014

Tuesday, August 26, 2014

If you haven't registered for Rise of the South, don't delay. The competition is almost full!!
Also please check out the Teams Series that begins August 28th. This is a 3 WOD, on-line competition consisting of 2 males and 2 females.  There is Rx, Scaled and Master's divisions.
We have several males that are interested, but the ladies have been quiet.
Please get with me or Korey if you are interested.

                                                                                                                                Johanna working her shirt!!

Arm/Leg Swings
2 rounds of:
250m Run
5 Inch Worms
10-50 DU’s

MOD
Run 4x400m 
rest 2:00 between efforts

WOD
Conditioning
12:00 AMRAP of:
30 DU’s
12 Deadlifts 185/123#
Rx+ = 50 DU's and 225/153#  

Extra Work
Is in Wodify under Open Gym