Saturday 8.01.15

andy noel —  July 31, 2015 — Leave a comment
w10

WOD: Metcon (Time)

Teams of 2

800m Run
100 Push Ups
100 Slam Balls
100 WB Partner Sit Ups 20/14#

Partition Reps as necessary (including the run)

 

Friday 7.31.15

andy noel —  July 30, 2015 — Leave a comment
w09

A1: Romanian Deadlift (@30×1; 5-6 reps x 3; rest 90 sec)

A2: Bench Press (9-7-5; rest 90 sec)

WOD: Metcon (Time)

5 Rope Climbs
100m Farmer’s Carry 32/24kg
10 Clean and Jerks 95/65#
15 Wall Walks
10 Clean and Jerks 95/65#
100m Farmer’s Carry 32/24kg
5 Rope Climbs

RX+ 115/85#

 

Two physical therapists will be on site giving FREE half hour assessments to maximum of 8 people.

This is a perfect time for people to come in with pain or mobility issues they can’t solve by themselves.

When: Saturday, September 19th 11-1pm

SIGN UP HERE and then make a reservation on the SCHEDULE

How to make a reservation on the schedule

wodify-reservation

indsev-omni-severin-hotel-1913-restaurant-1

SIGN UP HERE

Take a night off from cooking during the Paleo Challenge!!!

Enjoy a prix fixe Paleo Menu made by our very own Chef de Cuisine Dominique Leblanc-Beers!

Cost $25/pp

Please sign up before Sunday, August 16th
Open to everyone, including non-gym members as well as people not participating in the paleo challenge
Free Valet Parking

Thursday 7.30.15

andy noel —  July 29, 2015 — Leave a comment
w08

A1: Back Squat (@20×1; 5-5-5-5; rest 90 sec)

A2: Weighted Chin Up (@20×1; 4-3-2-1; rest 90 sec)

WOD: Metcon

1000m Row for timeRest 5 min

1000m Row for time

*record each separately*

 

Wednesday 7.29.15

andy noel —  July 28, 2015 — Leave a comment

w07

A: Segmented Snatch Grip DL (3 Position w/ 1 sec pause; 3-3-3-3; rest 90 sec)

B: Supine Barbell Row (@20×1; 5-7 reps x 3; rest 90 sec)

WOD: Metcon (AMRAP – Rounds and Reps)

6 min AMRAP
5 Power Snatch 95/65#
10 Burpee
5 T2B
Rest 3 Min
6 min AMRAP
10 Power Clean 95/65#
25 Air Squats
10 Ring Dips

RX+ 115/85#

Tuesday 7.28.15

andy noel —  July 27, 2015 — Leave a comment
w06

A: Power Clean + Hang Clean (1 + 2) x 5; rest 90 sec)

B: Metcon (AMRAP – Reps)

Bar Muscle Up Practice;
3 sets of 8-10 repsOR; strict pull ups

WOD: Metcon (Time)

400m Run
15 CTB Pull Ups
20 Box Jump Overs 20″
30 WB 20/14#
400m Run
15 CTB Pull Ups
20 Box Jump Overs 20″
30 WB 20/14#
400m Run

 

Monday 7.27.15

andy noel —  July 26, 2015 — Leave a comment
w05

A: Overhead Squat (@20×1; 5-4-3-2; rest 90 sec)

B: Snatch Balance (Build to tough single in 8 min)

WOD: Metcon (Time)

60 cal Row
40 Shoulder to OH 115/75#
150 DU (3:1)

RX+ 135/95#