On Tuesday, December 20th, we will have an early Change for Change. Instead of $5 to switch your workout, you’ll need to bring in some non-perishable food items. They will be donated to a local food bank.
If you can’t make it on Tuesday, then bring it in tomorrow.
Even if you don’t want to change your workout, bring some in anyway!
I have three large boxes at the gym. Let’s see if we can fill them.
Open gym today from 4:30pm to 6pm
Awesome, I’m in!
Great, I think I might do yesterday’s workout.
Also Excellent idea Kevin!
Awesome! See you there.
Nevermind, wont make it. Home WOD it is…
Mobility
150 push-ups for time = 13:16 (31s over PR)
Plank = 1:53
Seems doing a steady set up of push-ups every minutes or so works better than going all-out in the first few sets… Next home WOD should be 150 squats for time.
I’m there.
Thats a great idea Kevin!!! I’ll bring something for sure!!! 😀
J’aime la photo Steph! 🙂
Cute pic steph!
Home WOD similar to yesterday’s WOD:
50 Burpees
50 Situps
50 Pushups
50 Squats
Time: 13:57
Great pic of Steph!!! Also, love the idea of changing the workout to help create some positive change in our community 🙂 will be bring some food with me on Tuesday!
Bench: (x3)
115-125-135-155-170-175 (PR reps) 1RM has been 185#
ABC WOD (Dec)
3 rounds
10 KB Snatch 5/arm (53# rd 1, 35# rds 2&3 – shoulder felt wonky again– caarefulll johnnny 🙂
10 Chest to Rings Pull-ups
10 Goblet Squats 53#
5:18
Thanks for opening up the gym Marc!!! Great job Andrew on ur OHS PR (225#)!!!!
“Adam Brown”
2 Rounds
24 x Deadlifts 175#
24 x Box jumps 20″
24 x Wallball 14#
24 x Push press 85#
24 x Box jump 20″
24 x Wallball 14#
24 x Clean 85#
Didn’t time cause I didn’t want to see my time. Close to 35mins. Good wod.
Nice work Nancy!
Thanks! You too. I’ll have to try that one another time.
WOD: Corinna’s Goats (excluding the double under’s)
5 Rounds:
10 OHS (65#)
20 Wall Balls (14#)
30 Box Jumps (20″)
40 Double Under’s
Time: 26:36
Thanks Steph and Jamie for doing this one with me. It made me push harder! Enjoy your well deserved night out tonight Steph!
Thanks a bunch for opening up the gym Marc!
Wu x2
WOD 5 rounds
10 OHS #55
20 wallballs
30 boxjumps
30v-snaps
Time=31:01
Thank you so much Corrina for making up this WOD. Form on wallballs got better on the last 2 rounds, OHS were all unbroken. Sunday is definetly my favorite day at the gym. Thanks Marc for making this possible, it’s very appreciated. Nice working out w you Corrina & Jamie 😉
Warm up –
Row 1000m at 1:55 500m pace
Squat clean, practice
135×5 – 155×3 – 185×2 – 205×1 – 215(f) – 205×1 – 215×1 – 185 PCx1 – 225×1 – 235(f) – 235(f) – 235(f) – 225 power clean. Power is there… head isn’t.
Back Squat – 185 – 225 – 245 – 275 – 300×1 felt super light
WOD
3 rounds for time
1000m Row
800m Run
24:13.13 Happy with that – was hoping for a sub 25min
Glad to see you’re still crazy!
CFWU x 2
Strength – Overhead Squats x 5
75+80+90-100-100
WOD – 5 Rounds (of Goats!)
10 OHS 85#
20 Wall Balls 20#
30 Box Jumps 24″
40 Double Unders
Time: 31:24
That was hard Corina! You and Steph did a great job!
Thanks for the open gym Coach Mark.
That would be Coach Marc, excuse my english 🙂
42-30-18
DL @ 195#
Box jump 24′
11:52 I think. Was a long time since I did some Box jumps. Tough for me.
1000 Skips
100 Burpees
100 Situps
100 Pushups
100 Squats
100 Pullups with small purple band( first time, usually med. Purple)
I did this wod on my own, but did half of everything listed. I was at the 16 min mark when I started the pull ups, finished at 22:50.
Thanks for the push guys, especially Johnny with my pushups.
Awesome job Darsey!
Great job Darsey!