Tuesday 08/26/14

August 26, 2014 Leave a comment

 

.

.WOD

.

AMRAP – 12 Minutes:
.

200 m run
10 deadlifts (125 lb / 185 lb)
5 burpee box jump overs


.
die
..
 

 

.

 

.

Advertisements

Monday 08/25/14

August 25, 2014 Leave a comment

Back squat 5×2 @ 90%

.

.

.WOD

.

For Time – “Randy’s Friday Forty”:
.

Only seems fitting to do the last WOD that Randy ever programmed at the gym
before he left…still in shock.

.

40 Shoulder Press 95/65
40 Kettle Bell Swings 53/35
40 Double Unders
40 Pull Ups
40 Back Squats 135/95


.
Randy Teaching
..
For those of you not on Facebook, Randy Malikowski did not return after going for a walk on Dog Track Road in Pensacola, FL without identification, wallet, keys, or cell phone. He has been missing since Saturday, 23 August 2014 at approximately 9:20am. Please call 850.261.2024 or 850.266.4267 if you’ve seen or heard from him. Escambia County Sherriff’s Office also has a BOLO out and they can be reached at 850.436.9630.
.

 

.

 

.

Friday 08/22/14

August 22, 2014 Leave a comment


.WOD

.

For Time – 6 rounds:
.
200 m run
10 burpees


.
 run
.

 

.

 

.

Categories: WOD Tags: ,

Thursday 08/21/14

August 21, 2014 Leave a comment


.WOD

.

For Time – 5 rounds:
.

‘Tracy’
.
15 Pullups
30 Double Unders
15 Wallball (14 lb / 20 lb).


.
 DSC_4772
.

 

.

 

.

Categories: WOD Tags: , , ,

Wednesday 08/20/14

August 20, 2014 Leave a comment


.WOD

.

AMRAP – 15 minutes:
.
20 calorie row
15 overhead squats
10 toes to bar


.row2
.

 

.

 

.

Categories: WOD Tags: , ,

No 5:30am Class on Wednesday / Friday This Week

August 19, 2014 Leave a comment

.

Due to lack of attendance

i.e. – no one has shown up for a 5:30 am class for the past week & a half

We’re cancelling the 5:30 am class for the rest of this week.

Categories: Uncategorized

Tuesday 08/19/14

August 19, 2014 Leave a comment


Push press 4×3 @ 80%

 

 .

WOD

.

For Time:
.
10-1
Power cleans 135/95
Dips (Ring or Matador)


.athlete
.

 

.

 

.

Categories: WOD Tags: ,