To the girl who tried to carry Peanut Butter onto a plane - hope you had a very happy birthday!
1. "Simba"
Friday 7.21.2017
Fitting.
"Dormamu"
AMRAP 45:00
800m Run
10 Deadlifts (315/225)
800m Run
50 Sit Ups
Thursday 7.20.2017
Running + Buddies = Ruddies
1. "Falcore"
Teams of three,
For time:
1000m Ski
100 Walking Lunge Steps
100 KB Swings (53/35)
100 Push Ups
60/40 Calorie Bike
2. ROMWOD
Wednesday 7.19.2017
Some of the crew from this past adventure-filled weekend. White water kayaking is the real deal!
1. Power Snatch
12:00 - hit a heavy single
2. "Cosmic Clutter"
3 RFT:
200m Run
15 Box Jumps (24/20)
10 Power Snatch (135/95)
3. Running
4x800m
Rest 2-3:00 between
Tuesday 7.18.2017
Congrats, Kristen!!
1. "Forgetful Fred"
For time:
50/35 Calorie Row
50 Wall Balls (20/14)
50 Pull Ups
50 Wall Balls (20/14)
50/35 Calorie Row
2. Front Squat
4x3 @ 85%+
3. EMOM x 10
10 HEAVY KB Swings
Friday 7.14.2017
Homeboy is ready for Fridays Hero WOD!
"Jason"
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
Thursday 7.13.2017
Ryan with the freshest threads in the coaching game.
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 7.12.2017
Guess who's going back to the Granite Games for round two!? This gal!
1. Push Press
15:00 - Build to a heavy single for the day
2. "Capsize"
AMRAP 3
Push Press @ 50%
AMRAP 3
Max Pull Ups
AMRAP 2
Push Press @ 50%
AMRAP 2
Max Pull Ups
AMRAP 1
Max Push Press
AMRAP 1
Max Pull Ups
3. Cool Down & Mobility
3-5:00 Row/Bike/Ski at light effort
Couch Stretch x 2:00 per side
Tuesday 7.11.2017
Jen in her typical Wonder Woman pose :P
Head over to junkbrands.com and let us know what style/design you'd like to buy!
Order goes out tonight!
1. "Coastline"
For Time:
60 Wallballs 30/20lbs
30 Sumo DLHP 95/65lbs
40 Wallballs
20 Sumo DLHP
20 Wallballs
10 Sumo DLHP
2. Sumo Deadlift
5x3 @ 50% 1RM Deadlift
*Focus on speed and efficient pulling
3. Aerobic Work
3 x 5:00 Run/Bike/Ski
Rest 3-5:00 between
Monday 7.10.2017
Aint no party like a lifting party!
1. The Spaniard
2 RFT:
25 Calorie Row
25 T2B
25 Clean & Jerks (115/75)
2. Power Clean & Jerk
EMOM x 6
2 Reps, climbing
3. Core Work
10 Rounds:
:10 L-Hang (Pull Up Bar)
:50 Rest
Friday 7.7.2017
Say WHAAAT!? Aimee just showing off her handstand skillz. #neveralways
1. "Nicole"
AMRAP 20:00
400m Run
Max Reps Unbroken Pull Ups
2. Back Squat
5x5, across
3. Skill/Goat Work
Thursday 7.6.2017
Lila teaching Coach Ryan the finer workings of proper T2B's.
1. "Indy"
Teams of 3,
For time:
150 Calorie Row
120 KB Swings (53/35)
90 Single Arm KB Lunge Steps (53/35)
60 Calorie Skierg/Bike
2. ROMWOD
Wednesday 7.5.2017
Appropriate after Glen.
1. Midnight Moonshine
For time:
21-15-9
Front Squats (115/75)
T2B
HSPU
2. Strict Press
5x5, across
3. Weighted Pull Ups
7x3, climbing
Monday 7.3.2017
Regina getting all handstandy on the summit of Moosilauke.
**HOLIDAY HOURS IN EFFECT MONDAY & TUESDAY**
Monday: 5:30am Normal Class, Open Gym 9-12, 5-7pm
Tuesday: ONE CLASS @ 9am
"Ohana"
Against a clock set for 12:00
1:00 Max Double Unders
1:00 Max DB Snatch
2:00 Max Double Unders
2:00 Max DB Snatch
3:00 Max Double Unders
3:00 Max DB Snatch
Friday 6.30.2017
Those aren't spirit fingers... THESE are spirit fingers!
1. Bergen Town
5 RFT:
200m Run
10 HSPU
10 C2B Pull Ups
10 Deadlifts (185/125)
*This workout should be fast and zippy
with nowhere to hide :)
2. Clean Grip Deadlit
3x3 @ 100%+ 1RM Clean
3. Core Work
Alternating Tabata Intervals of:
Hollow Rock/Hold
Front Plank
Thursday 6.29.2017
1. Goat Day
EMOM x 20
Odd: Goat 1
Even: Goat 2
2. ROMWOD
Wednesday 6.28.2017
Congrats, Kelly, on your strict muscle ups!
1. Front Squat
10x1, climbing for max load
2. Sprint Conditioning
10x200m Run
Rest 2:1
3. Weighted Dips
2x12, 2x10, 2x8, 2x6
*use rings, bars, boxes, bench, etc.
Variance is key!
Tuesday 6.27.2017
Yeah, duh.
1. "Duke Nukem"
4 RFT:
25 Wall Balls (20/14)
15 T2B
50 Double Unders
2. Threshold Work
5 Rounds:
:20 Sprint AB
2:00 Rest
3. Tabata Handstand Holds
Monday 6.26.2017
The highlight of this weekend was these four ladies conquering Mt. Washington in rather harsh conditions. Cheers, ladies, you earned every inch of that mountain!
1. "Mr. World"
3 RFT:
15 Calorie Row
12 Power Snatches (95/65)
9 Burpees
2. Push/Pull Supersets
3 Push Press (heavy)
Max Reps Strict UB Pull Ups
3. Core Work
L-Sit x 2:00 in hold
Friday 6.23.2017
Congratulations, Sully, your wedding was incredible. Many years of warmth and love for your beautiful family.