Monday October 21, 2019

On the minute every minute for 6 minutes: 1 Power Clean + 3 Push Jerks.

Then:

For Time:

600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run
2 Rounds of “DT”
600m Run

*1 Round of DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (155/105)

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Matthew Barnett
Saturday October 19, 2019

In teams of two, with one partner working at a time, complete the following for time:

Run 400 Meters as a team

50 Burpee Pull-Ups

Run 400 Meters as a team

50 Power Cleans (115/75)

Run 400 Meters as a team

50 Push Press (115/75)

Run 400 Meters as a team

50 Goblet Squats

Run 400 Meters a team

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Matthew Barnett
Friday October 18, 2019

REMINDER: Our only evening Class tomorrow at 5:30pm is cancelled.

“Open Workout”

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters 50/35
6 toes-to-bars
24 double-unders

OR

“Class Workout”

Complete as many rounds as possible in 15 minutes of:

4 Deadlifts 185/125

6 Toes to Bar

12 Box Jumps 24/20

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Matthew Barnett
Thursday October 17, 2019

On the minute every minute for 7 minutes: Squat Clean + 2 Front Squats.

Then:

For Time:

20 Front Squats 95/65

Then:

6 Rounds of:

12 Shoulder to Overheads (95/65)

2 Rope Climbs

Then:

20 Front Squats 95/65

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Matthew Barnett
Saturday October 12, 2019

Class WOD:

In teams of 2, with 1 partner working at a time, complete for time:

Row 2000 meters or Run 1 mile

20 Squat Cleans 135/95

30 Pull-ups

20 Squat Cleans 135/95

30 Pull-ups

20 Squat Cleans 135/95

30 Pull-ups

Beach WOD:

AMRAP in 20 minutes of:

Swim 50 Meters

10 Airsquats

Run soft sand 100m

30 Sit-ups

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Matthew Barnett
Monday October 7, 2019

Every Minute on the Minute for 7 minutes: Hang Squat Clean x 2 reps.

 Then:

 5 Rounds, one minute at each station:

Row (calories)

Hang Squat Cleans (95/65)

Dumbbell Snatch

 Score is total reps.

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Matthew Barnett
Saturday October 5, 2019

Just a reminder that the challenge retest will be taking place at 9am! Also, remember to arrive early to get your measurements, weight and body fat taken before the retest. If you did not participate in the challenge, please join us for a workout at open gym 7:30-9:00am.

“Whole 30 Nutrition Challenge Workout”

For time:

30 Burpees

30 KB Swings 70/53

30 Toes to Bar

30 Push Press 45/35

30 Power Clean 135/95

Run 400 meters

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Matthew Barnett
Wednesday October 2, 2019

As many rounds as possible in 8 minutes:

3 Deadlifts 185/125

3 Toes to Bar

6 Deadlifts

6 Toes to Bar

9 Deadlifts

9 Toes to Bar

 Etc.

 -Rest 5 Minutes-

As many rounds as possible in 8 minutes:

3 Power Clean 135/95

3 Hand Release Push-Up

6 Power Clean 135/95

6 Hand Release Push-Ups

9 Power Clean 135/95

9 Hand Release Push-Ups

 Etc.

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Matthew Barnett
Monday September 30, 2019

On the minute every minute for 7 minutes: Power Clean + 3 Front Squats.

Then:

 On a running clock for 12 minutes, complete the following:

1 Minute of Wall Balls (20/14)

1 Minute of Power Snatches (115/80)

2 Minutes of Wall Balls 

2 Minutes of Power Snatches

3 Minutes of Wall Balls 

3 Minutes of Power Snatches

 Score is total reps

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Matthew Barnett
Saturday September 28, 2019

Reminder: Due to the Weightlifting Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

In teams of two, with one partner working at a time, complete for time:

40 Power Snatches 95/65

40 Toes to Bar

Run 400 Meters

30 Power Snatches 115/75

30 Toes to Bar

Run 400 Meters

40 Power Snatches 95/65

20 Toes to Bar

Run 400 Meters

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Matthew Barnett