WOD 052113

 

 

Buy In- 5min Amrap
5 Push ups
10 Sit ups
15 KB Swings (light weight)

Wod- 20min Amrap
6 Knees To Elbows
12 Ring Dips
18 Deadlifts 205/95

Cash Out- 50 PVC Overhead Lunges 50 Second Plank

WOD 052013

 

Buy in
400m Run
30 Med ball squat cleans
60 Double Unders

WOD
4 Rounds
30 Wallballs 20/14
30 Box Jumps 24/20
400m Run

Cash Out
50 Strict Toes to Bar
ATTENTION: There will not be a 1:30 Class all week. There is SWAT training all week that take our trainers away. We do apologize for the inconvenience.

WOD 051713

Buy In
800m Run
Burgener Warm up for Clean and Jerks

WOD
1000 M Row PR
then..
Squat Clean
5-3-3-3-1-1-1
then...
Split Jerk
5-3-3-3-1-1-1

Cash Out
3 Rounds
Handstand Walk 20ft
10 toe to bar

FYI...The Monday, Tuesday and Wednesday 1:30 class will be cancelled due to SWAT training. Future FYI. When Doug and Scott start their new shift, 1:30 on Wednesday's will be completely cancelled but we will have an every other Saturday. This will start in the middle of June. I'll give you a more tentative date.

WOD 051613

 

3 Rounds
1 Minute Each Round
Kettlebells
Sit Ups
Air Squats
Push Ups
Ring Rows
Rest
The gym will be closed the afternoon of May 29th. The morning classes will still be held. Our neighbor is going to borrow the gym to hold a party. Sorry guys. I'll remind you as time gets closer.

WOD 051513

 

Buy in- 800m Run 20 push ups 20 PVC overhead squats 20 amens

Wod- 12 Minute Amrap
12 Snatches 115/45
12 Overhead Squats 115/45
12 Wall Balls 20/14

Cash Out
3 rounds
1 min front plank
10 super mans to hallow rocks
15 second L sit on rings/or hang on bar

Welcome to The Box Jen!!!
More details on June through August competition!!! I think you'll like it.

WOD 051413

 

 

Buy in- 3 rounds 3 pull ups 9 hip extensions 15 KB Swings 70/53

Wod- 4 Rounds For Time
5 Deadlifts 315/205
10 Strict Pull Ups
15 Ring Dips
400m Run

Cash out- 10 Rounds of 100m Row Sprints Then 30 Med Ball Squat Cleans

We have a new contest coming up in June....Hmmmmm....It will keep us healthy all summer. Details will be forthcoming.

Here's a weird request. If anyone has old tubesocks please bring them to the gym.

WOD 051313

 

Buy in- 3 rounds- 3 handstand push ups 6 push ups 9 jumping air squats 200m run

Wod- 5 Rounds For Time

6 Push Press 155/65
9 Burpees
12 Box Jumps 30/24

Cash out- 15 Strict Ring Dips 18 kipping pull ups 21 PVC good mornings
If anyone would like to hire Brody and Tyler to do odd jobs around your house, they are available. They are crazy hard workers and will do just about anything. Just let me know.
Dallas is available to babysit if you need a babysitter. We've got built in workers and they are all great kids.