W.O.D.

  • Monday July 6th



    WOD
    Rest Day
    Open Gym 11-1
    Open Gym 5:30-7


  • Sunday July 5th


    Friday night fireworks. Kids loving it.

    After an incredibly tough 2 days this cycle, time to hit some bw and core.


    WOD
    AMRAPx25:00
    "Deck of Cards" 2 person teams

    Hearts- Deficit Push Ups or HSPU
    Clubs - Weighted medball sit ups
    Spades - GS Box Jumps 24/20
    Diamonds - Alt DB Snatches *choose load
    Jokers - 500m Row (250 increments)
    Aces= 21
    Kings=13
    Queens=12
    Jack=11


  • July 4th


    HAPPY BIRTHDAY AMERICA


    NO 7 OR 8AM CLASSES

    U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

    He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

    WOD
    2-3 Person Teams
    With a 35:00 running clock complete
    "Bull"
    2 Rounds of
    200 II Unders
    50 OHS 135/95
    50 Pull Ups 
    Run 1 Mile
    with remaining time complete as many Power Snatches as possible 
    *Only 1 athlete working at a time 



  • Friday July 3rd


    Regular class schedule. After the last class come join us for some food, family, and fireworks. We will be breaking out the lawn chairs, getting the beer on ice, and  throwing burgers./dogs//chicken on the grill. At dark the festivities will begin. I've purchased enough fireworks to scare ISIS., Bring the family its going to be an awesome evening.

    Saturday Schedule - Limited hours. 9-10-11 ONLY.  NO 7 OR 8 AM CLASSES

    WOD
    AMRAPX17

    "Cindy" 
    5 pull ups
    10 Push Ups
    15 Squats
    *EMOM 1 Clean & Jerk RX1 185/125 RX2 155/105  RX3135/95


  • Thursday July 2nd

    Rest Day
    Open Gym 11-1
    Open Gym 5:30-7


  • Wednesday June 30th

    WOD
    Strength/BB
    EMOMx10 
    Odd- 1 rep Thruster climbing *heavy as possible from rack
    Even- 5 Strict Pull Ups

    then 

    Conditioning
    50 wallballs
    25 Pull Ups
    40 Wallballs
    20 Pull Ups
    30 Wallballs
    15 Pull Ups
    20 Wallballs
    10 Pull Ups
    10 Wallballs
    5 Pull Ups


     

  • Tuesday June 30th



    WOD
    10-9-8-7-6-5-4-3-2-1 reps of
    Power Clean 155/105
    Run 200M between each set

    Cash Out 
    100 core


  • Monday June 29th

    WOD
    10:00 to Establish
    1RM Deadlift

    Rest 3:00
    then

    25 Burpees

    3Rnds of 
    10 Deads 225/155  
    50 II Unders

    25 Burpees


     

  • Sunday June 28th


    Rest Day 
    Closed


  • Saturday June 27th


    This years MAC  will be non profit benefiting Chris Kyle's Guardians for Heros Foundation

    https://www.facebook.com/MACnwa/photos/gm.1439449939695721/1117550078259894/?type=1

    WOD

    2 Person Teams 

    AMRAPx10
    20 Power Cleans 135/95
    10 Lateral Burpees 
    Run 200m 

    rest 3:00

    AMRAPx10
    10 Power Snatches 135/95
    10 Burpee Box Jumps 24/20
    Row 500m (250 increments0


  • Friday June 26th


    WOD
    Strength/BB
    Front Squats 
    5-5-5 (climbing)

    Back Squats 
    3-3-3 (climbing)

    Conditioning 
    AMRAPx7
    7 C2B Pull Ups
    14 Push Ups 
    21 Squats


  • Thursday June 25th


    WOD

    10 RFT of
    10 G2OH 95/65
    10 TTB
    20 II Unders


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