Wednesday, January 18, 2017

WOD 1-19-17

5 x 600 m row + :30 plank hold
(plank immediately after each row)

Alex has been working hard!  (battling through a slight shoulder
injury lately, but still sticking with it and kicking butt!) Great job!

WOD 1-18-17

50 sit-ups
40 jumping lunge
30 DL (115/75)
20 HPCL
10 S2OH
20 HPCL
30 DL
40 jumping lunge
50 sit-ups


Monday, January 16, 2017

Sunday, January 15, 2017

WOD 1-16-17

"Joe"
8 rds-
100 m run
16 WB (20/14)
*3 burpees EMOM

Today marks 14 years since Coach Holly's brother, Joe, was
involved in a car accident that left him in a coma.  With every
WB, every stride, and every burpee today, remember to be
thankful that you can simply move.  Some can't.

Thursday, January 12, 2017

WOD 1-13-17

1,000 m row *go for PR
2:00 rest
21-15-9
SDLHP
T2B
HRPU

Recipe for these amazing little things is on the counter at the gym.
Thanks, Erica!  Enjoy a healthy treat this weekend!

Wednesday, January 11, 2017

WOD 1-12-17

EMOM x 5- 3 PCL
EMOM x 5- 2 PCL
EMOM x 5- 1 PCL
-------------------------------
A- CL grip DL 3 x 3
B- Ring Row 3 x 10


Tuesday, January 10, 2017

WOD 1-11-17

Partner WOD:
"Karen" (150 WB)
+
Double "Fran" (21-15-9- thruster/pull-up)

*Share/split work any way with partner

Here's our awesome December member of the month...
working hard as always! Congrats again, Sue! You deserve it.