February 2013

12-2p OpenGym

8:00a Open Gym
9:00a Team Wod
10:00a Mobility
11:00a Open Gym
12-2p Weightlifting Club

For load:
Clean 2-2-2
(rest 1:30)

“Isabel”
For time:
30 Snatches 135/95

For time:
50 Box Jumps 24/20

“One way to keep momentum going is to have constantly greater goals.”
~Michael Korda

4:00p Open Gym
5:00p Kettlebell Club
5-7p Weightlifting Club
7:00p Powerlifting Club

For time:
600m Row
50 Double Unders
40 Wall Ball Shots 20/14
30 Deadlifts 155/110
40 Double Unders
30 Wall Ball Shots
20 Deadlifts
30 Double Unders
20 Wall Ball Shots
10 Deadlifts

“Life is not the way it’s supposed to be. It’s the way it is. The way you cope with it is what makes the difference.”
~Virginia Satir

2 rounds for total reps:
Ring Muscle-ups
(rest 1:30)

10 rounds for time:
3 Bar Muscle-ups
5 Handstand Push-ups
7 Kettlebell Swings 53/35

2 rounds for total reps:
Chest to Bar Pull-ups
(rest 1:30)

“The harder the conflict, the more glorious the triumph.”
~Thomas Paine

For load:
Push Press 2-2-2
(rest 1:30)
 
AMRAP 12:00
20 Clean & Jerk (squat) 135/95
20 Over the Bar Burpees
20 Box Jumps 24″

“Danger gleams like sunshine to a brave man’s eyes.”
~Euripides

12-2p Open Gym

8:00a Open Gym/Strongman
9:00a Team Wod
10:00a Mobility

Saturday-Nitro
2-3p Women Weigh-in
4:00p Women Lift
4-5p Men Weigh-in
6:00p Men Lift

For load:
Overhead Squat 2-2-2
(rest 1:30)

5 rounds for time:
40 Double Unders
30 Push-ups
20 Wall Ball Shots 20/14
10 Box Jumps 30/24

“The art of living is more like wrestling than dancing.”
~Marcus Aurelius