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Garage Gym Relocation: 03-06 Apr 2017

March 30, 2017

Fellow garage gym users – The garage floor is being restriped over the next few weeks. A section of the 8th Deck is being done this weekend so that we can move our equipment to that new spot so our current location can be completed the following weekend. So, next week our class times will remain the same, but the WODs will be focused on moving the equipment to the new space on the 8th deck. We will try to get the truck for as many of those times as possible, but you can expect some good ol’ grunt work for some of the gear – good chance to show off all that amazing fitness we have!

We ask that you still come out next week and help so this process can run as smooth as possible. We should know the location by Friday, so be ready Monday morning to start the move.

30 MAR (0700)

March 30, 2017

HELEN
3 RFT:
400M Run
21 KB Swing (53/45#)
12 Pull-ups

Cash Out:
10 Tire Flips

Wednesday, 29 Mar 2017 (1130)

March 29, 2017

Meet in the garage today. Time to get strong.

WOD: for time –
600M row
30 DL (#135/95)
500M row
25 DL (#185/135)
400M row
20 DL (#225/155)
300 row
15 DL (#275/185)
200M row
10 DL (#315/205)
100M row
5 DL (#335/215)

29 MAR (0700)

March 29, 2017

Bench Press: 5x5x5x5

3 Rounds For Time:
200M Run
15 Pull-ups
10 Dumbbell Push Press (30/20#)

Cash Out: 50 Sit-up

Tuesday, 28 Mar 2017 (1130)

March 28, 2017

Open WOD 17.5 today! Meet in the garage (might be slightly rainy on your way down).

WOD: With a 40 minute time cap, complete the following:
10 rounds of –
9 Thrusters (#95/65)
35 Double Unders

28 MAR (0700)

March 28, 2017

Burgener Warmup
Clean: 5x5x5x5

15 MIN AMRAP
5 HSPU
10 MED Ball Cleans
15 Air Squats

30 Back Extension Cash-out

Monday, 27 Mar 2017 (1130)

March 27, 2017

Meetin the gym. If the weather is good enough, we will head to the garage. If not,we will make the magic happen in the gym.

Cardio: AMRAP 15 – 10 cal assault bike, rotate as needed

Strength: 5 x 5 strict pullups & DB bench press

WOD: for time-
30-25-20-15-10-5 Russian KBS
5-10-15-20-25-30 Pushups