Month: September 2016

Saturday 10/1/16

  Wodapalooza Workout 5 AMRAP 17 15 hand release pushups 15 goblet squats 53/35 15 pull-ups 15 wallballs 10′ target 20/14

Friday 9/30/16

  Strength Push Press 5×5 increasing weight each set   Conditioning 3 RFT 15 Power Cleans 135/95 10 HSPU  

Wednesday 9/28/16

For time: 21-15-9 Power Snatch 75/55 Wallballs 30/20 Remaining time of class Power Snatch-heavy single for the day

Tuesday 9/27/16

Strength Front squat- Find 1RM Conditioning AMRAP 7 20 cal bike 3 rope climbs rest 5 minutes AMRAP 5 15 cal bike 2 rope climbs rest 3 minutes 5 minutes max effort row for meters

Monday 9/26/16

Announcements Reminder to register for the “Footrace for the Fallen” October 2nd 10am. Join team GSCF October 8th Barbell for Boobs Charity event 10am WOD “Lumberjack 20″ 20 Deadlifts 275lbs/185 Run 400m 20 KB swings 73/53 Run 400m 20 Overhead Squats 115lbs/75 Run 400m 20 Burpees Run 400m 20 Pullups (Chest to Bar) Run 400m …

Monday 9/26/16 Read More »

Saturday 9/24/16

ANNOUNCEMENTS: October 2nd- Footrace for the Fallen 5K, Join Team GSCF. Registration close 9/30 October 8th- Barbell for Boobs Charity Event 10am Strength: 1RM “Bear Complex” (Clean, Shoulder to Overhead, Back squat, Shoulder to Overhead)   Conditioning: Amrap 7 21-15-9 Deadlift 185/115 Overhead Squat 95/65 Double Unders (25)

Saturday 9/24/16

ANNOUNCEMENTS: October 2nd- Footrace for the Fallen 5K, Join Team GSCF. Registration close 9/30 October 8th- Barbell for Boobs Charity Event 10am Strength: 1RM “Bear Complex” (Clean, Shoulder to Overhead, Back squat, Shoulder to Overhead)   Conditioning: Amrap 7 21-15-9 Deadlift 185/115 Overhead Squat 95/65 Double Unders (25)

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