WOD- Wednesday, May 22, 2013

Strength: Back Squat 3 Rep Max

 

WOD: For time

1000 m Row

then 2 Rounds of Barbara

50 Air Squats

40 Sit Ups

30 Push Ups

20 Pull Ups

 

* DO NOT rest between rounds of Barbara

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WOD – Tuesday, May 21, 2013

Weighted dips 5RM

 

“DT”

5 rounds

12 Deadlifts 155/110

9 Hang cleans 155/110

6 Push jerks 155/110

 

podcast

 

Be on the look out for the next two barbell shrugged episodes featuring Coach Justin!

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WOD – Monday, May 20, 2013

Snatch 1RM

 

10 Minute AMRAP

200m Run

25 Situps

10 OHS 95/65

 

travis mayer regionals

 

Our own Travis Mayer from sister Gym Silos finished 2nd at the south east regionals and is going to California to compete in the CrossFit Games! Congratulations, Travis!

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Friday, May 17, 2013

3RM Front Squat

Compare to: Thursday, May 1, 2013

 

WOD:

800m Yoke Carry 135/95

-Watch your step

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Thursday, May 16, 2013

1RM Clean & Jerk

 

WOD:

1 Push-up
13 Box Jump-Overs 24/20
5 Double-Unders
12 Box Jump-Overs
6 Double-Unders
10 Box Jump-Overs
8 Double-Unders
7 Box Jump-Overs
11 Double-Unders
3 Box Jump-Overs
15 Double-Unders
1 Push-up

-Scale for DU’s is Tuck Jumps

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BARBELL CLUB IS CANCELED!!

Due to Coach Justin being at Regionals until Monday, Barbell Club will be CANCELED this Thursday and Sunday!!!!

Take some time to rest, recover and we will see you at 5 on Tuesday!!!

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Wednesday, May 15, 2013

5xMR Strict Pull-ups

-Scale with Ring Rows

Compare to: Monday, April 29, 2013

WOD:

2rds:

1min Overhead Lunges 75/45

1min Rest

1min Hang Cleans 75/45

1min Rest

1min Mountain Climbers

1min Rest

-Score is total reps.

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