Thursday, June 30, 2016

WOD

"Grace"
For time:
135 pound Clean and Jerk, 30 reps
Rest 5 min then:
"Isabel"
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed.
Post your choice of girls and time and load to comments.
Post each time and total to comments:

Wednesday, June 29, 2016

WOD

Deadlifts
6-4-4-3-2-2, more info on the board

12 AMRAP of:
12 Burpees
12 Pull ups
12 Kettle bell Thrusters 16k/12k
Post loads and number of rounds to comments:
Compare to: 160329

Tuesday, June 28, 2016

WOD

As Many Rounds as Possible in 20 minutes of:
Run 200 meters
20 Power Cleans 95/65lbs
40 Double Unders
Post number of rounds to comments:

Monday, June 27, 2016

WOD

Hang Snatch
5-5-5-5-5
Post loads to comments:
Compare to:160323

Sunday, June 26, 2016

Rest Day

Saturday, June 25, 2016

Rest Day

Friday, June 24, 2016

WOD

10 rounds
Hang Clean (squat as always)
Every minute perform 3 rep increase the load each round with max effort on last set.
Start at 60% 1 rep max
Post loads to comments:

Compare to: 160212

Thursday, June 23, 2016

WOD

3 Rounds for time of:
25 goblet Squats 24k
20 Push ups weighted 45/25lbs
Run 200 m ( hydrant and back) or row
Post time to comments:

Wednesday, June 22, 2016

WOD

Mary XXX
Complete as much as possible in 20 minutes of:
10 handstand push-ups
20 single-leg squats, alternating
30 pull-ups
15 handstand push-ups
30 single-leg squats, alternating
45 pull-ups
20 handstand push-ups
40 single-leg squats, alternating
60 pull-ups
25 handstand push-ups
50 single-leg squats, alternating
75 pull-ups
30 handstand push-ups
60 single-leg squats, alternating
90 pull-ups
Post reps completed to comments.

Tuesday, June 21, 2016

WOD

5 Rounds for time of:
12 Hand Stand Push ups
6 Cleans
Post time and loads to comments:

Monday, June 20, 2016

WOD

Granite Games, Workout #2
Complete as many rounds as possible in 17 minutes of:
50 Calorie Row
50 Wall Ball shots 20/14/lbs
50 Shoulder to Overhead 115/85lbs
50 Box Jumps 24/20in

Rest of this week (Tues-Friday)we will open at 8:00am

Sunday, June 19, 2016

Rest Day

Saturday, June 18, 2016

Rest Day

Friday, June 17, 2016

WOD

5 Rounds for time of:
10 reps of Power snatch 95/65lbs
20 Wall balls 20/14lbs
20 Double Unders
Post your time to comments:

Thursday, June 16, 2016

WOD

Every Minute on the Minute for 17 minutes:
10 push up
10 sit up
As Many reps as possible of air squats for the rest of the minute.
Post the number of air squats performed

Wednesday, June 15, 2016

WOD

J.T.
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 150217
Sam Briggs, 9:37 - [video]

Tuesday, June 14, 2016

WOD

As Many Rounds as Possible in 15 minutes of:
10 One legged squats
10-20-30-40 yd shuttle run
20 Sit ups
Post number of rounds to comments:
Compare to: 151028


Monday, June 13, 2016

WOD

Complete as many rounds as possible in 7 minute of: 
10 reps Deadlift (225/155) 
15 reps Toes to bar

5 minutes rest

Complete as many rounds as possible in 9 minutes of:
10 Overhead Squat (95/65) 
15 Burpees
Post number of rounds in each AMRAP: 
 

Sunday, June 12, 2016

Rest Day

Saturday, June 11, 2016

Rest Day

Friday, June 10, 2016

WOD

Complete 5 rounds for time of:
15 reps of kettle bell swings 16k
20 reps of push ups
25 Squats
Post time to comments:
Compare to: 151118

Thursday, June 9, 2016

WOD

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post to comments:
Compare to:160510

Wednesday, June 8, 2016

WOD

5 Rounds for time of:
8 Hang Cleans 135/95lbs
64 Double Unders
Post time to comments:

Tuesday, June 7, 2016

WOD

For as long as possible do EMOM of:
7 Thrusters 75/55lbs
7 Pull ups
7 Burpees
Post the number of minutes completed:
Compare to: 150731

Monday, June 6, 2016

WOD

6 rounds for time of:

9 dumbell snatch 30 lbs. Right hand
15 Kettlbell swings 1pood
9 dumbbell snatch 30 lbs. Left hand
15 Kettlebell swings 1 pood
Compare to: 090422

Sunday, June 5, 2016

Rest Day

Saturday, June 4, 2016

Rest Day

Friday, June 3, 2016

WOD

Front Squats
7-5-3-1
3 Rounds for time of:
40 Squats
20 Hang Cleans (squats) 95/65lbs
Post loads and time to comments:

Thursday, June 2, 2016

WOD

5 Rounds for time of:
5 Muscle ups
5 Hand Stand push ups
10 one legged squats (alternate)
Post time to comments:
Compare to: 131231

Wednesday, June 1, 2016

WOD

For Time of:
Run 400m
95 lbs snatch, Overhead squat 8 reps
Run 400m
95lbs snatch, Overhead squat 12 reps
Run 200m (out to hydrant and back)
95lbs snatch, Overhead squat 16 reps
Run 200m
95lbs snatch, Overhead squat 20 reps
Post time to comments
Compare to: 131227