Source: Flickr

WOD
5 rounds for time:
15 Overhead squats (95/65)
15 Knees to elbows
15 Push-Ups

Source: Flickr

Strength
Shoulder Press 5-5-5 reps
work up to your 5 rep max
 
WOD
3 rounds for time
400 meter run
12 Push presses (95/65)
21 Box jumps (24/20)

Make up any of the past 5 WOD's or try the mystery WOD posted at the gym!

 
*Don't forget to RSVP to the Pool Party next Saturday the 19th! The address and info is located in the 'Upcoming Events' section on the left side of our website.

Source: Flickr

Look how pretty and unscuffed our walls used to be!

 
"Tabata Tickler"

8 rounds of 20 seconds of maximum reps followed by 10 seconds of rest EACH of:

Dumbbell push-up/rows (25/15)
Kettlebell swings (53/35)
Hang Dumbbell cleans (30/20)
Barbell Push press (75/55)

Your score is the total reps for all 4 of the movements

Source: Flickr

Laura in her "reverse C" during the kipping pullup

Strength
Bench Press
5-5-5 reps
Work up to 50% of your 1 rep maximum
 
WOD
"Karen"
150 wall ball shots for time (Men AND Ladies need to hit the BLUE 10-foot target for ALL 150 reps to be counted as Rx'd)
Men - 20lb wallball
Ladies - 14lb wallball
 

Source: Flickr

Chris powers through over 14 rounds of "Cindy" with the 20lb vest...nice work!
 
Strength
Back Squat
5-5-5 reps
Use no more than 50% of your 1 rep maximum
 
WOD
“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Source: Flickr

Strength
Deadlift
5-5-5 reps
Use no more than 50% of your 1 rep max

 
WOD
"Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Source: Flickr

Strength
Shoulder Press
5-5-5 reps
Use no more than 50% of your 1 rep maximum...this is our de-load week
 

WOD
As many rounds in 20 minutes of:
5 Handstand Push-ups
10 Burpees, each with a jump over parallete
12 Knees to Elbows
200 meter sprint

Source: Flickr

Make up any of the past 5 WOD's or try the mystery WOD which will be posted on the board in the morning!

Source: Flickr

Strength:
Back Squat 5-3-1
Work to 1 Rep Max
 
WOD:
5 Rounds For Time:
15 Wall Balls
15 Push-ups
15 Burpees