Category Archives: Workouts

Happy Birthday to Aaron!

“Benchmark Wednesday”

Chose one of the following Benchmark workouts:

“Chief Allee”

40 Burpee Buy-in

Then

5 Rounds

400m Run

24 Power Cleans (115/73#)

*40 Min Time Cap

Or

“Palmer”

800m Run Buy-in

Then

5 Rounds

10 Pull-ups

20 Burpees

30 Air Squats

Then

800m Run cash out

*40 Min Time Cap

Happy Birthday to Wen-D, Don-Lee, and Tanya!

“WOD”

Front Squat

2, 2, 2, 2, 2 (increasing)

Then

Max Toes 2 Bar in 3 Min

Then (immediately)

5 Rounds

12 Deadlifts (225/153#)

12 Bar Facing Burpees

Post FS weight, total toes 2 bar, and WOD time

Or

“BODY”

3 Rounds

400m Run

25 DB Deadlifts (35/25#)

200m Run

25 V-ups (20/16#)

100m Run w/Med Ball (20/16#)

25 DB Front Squats (35/25#)

*35 Min Time Cap

“WOD”

Take 20 Min to find your 1 rep max OHS

Then

AMRAP in 16 Min of

15 KBS (70/53#)

9 HSPU’s

24 Box Jumps (24/20″)

Or

“BODY”

5 Rounds

24 Jumping Squats (45/33#)

24 KBS (53/35#)

24 Push-ups

Then

100 Ab-Mat Sit-ups (included in time)

8:00am Partner Workout

9:00am Partner Workout

“Partner WOD”

AMRAP in 25 Min of

200m Run (together)

20 Thrusters (95/63#) (Split as desired)

20 Pull-ups (Split as desired)

20 Deck Squats (25/15#) (Split as desired)

“Chipper Friday”

5 Rounds

100m Run w/KB (70/53#)

20 Burpees

20 Wall Balls (20/16#)

20 Shoulder Press (75/53#)

*40 Min Time Cap

Happy Birthday to Carlos!

“WOD”

Back Squat

5×5 (same weight)

Then

AMRAP in 12 Min of

3 Power Snatch (135/93#)

9 Squat Cleans

15 Box Jumps (24/20″)

Or

“BODY”

AMRAP in 12 Min of

100m Run

20 Goblet Squats (53/35#)

20 Lateral KB Hops (1=1)

Rest 2 Min

AMRAP in 12 Min of

100 Jump Rope Reps (45 DU’s)

20 V-ups (20/16#)

20 Mtn Climbers  (L+R=1)

Skill Warm-up (#2)

“Benchmark Wednesday”

“Helen”

3 Rounds

400m Run

21 KettleBell Swings (53/35#)

12 Pull-ups

“WOD”

Deadlift

2, 2, 2, 2, 2 (increasing)

Then

AMRAP in 16 Min of

15 True Push-ups

15 Power Cleans (135/93#)

30 DU’s (x3 Singles)

Or

“BODY”

5 Rounds

200m Run

12 Renegade Rows (35/25#)

15 Russian Twists (20/16#) (L+R=1)

18 Hang DB Clean and Jerks

“WOD”

Take 20 Min to find your 1 Rep Max Thruster (from the rack)

Then

9-15-21

Pull-ups

Front Rack Lunges (115/73#)

Burpees

Or

“BODY”

Max Wall-Balls in 5 Minutes (20/16#)

Then (immediately)

AMRAP in 25 Min of

15 Burpees

20 OH DB Lunges (35/25#)

25 DB Push Press (35/25#)

Happy Father’s Day!!

9:00am Open Gym

10:00am Free Community Class