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Daily Workout 6.30.12


Calm before the Magical Mystery Bday WOD storm: Kyle, Andrew, and Kevin ready for take-off; Phil and Joy on DL; Dirk and Shawn on rowers.

Strength & Assistance Work
Press 3×5, sets across (add 2.5 lbs from last time).

3×15 Russian KB Swing


21-15-9 rep rounds of:

Barbell Walking Lunges (95/65)
Clapping Push Ups

Barbell may be racked on the back or the front rack.

Intermediate: 75/55

8-minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Post stats for strength and time/score for metcon to comments.

How to Squat


  • Nick
    June 30, 2012

    Any shot any coaches will be at open gym early tomorrow? I have a bday party to get to in jerssssssssssssey.

  • Sabrina and Samantha
    June 30, 2012

    8 min. Cindy:

    Sabrina: 4 Rounds.
    Samantha: 4 + 5 Ring Rows.

  • Andrew
    June 30, 2012

    Yup, between yesterday and today quads are on fire. Nice workout though.

    Strength 125×3 for last set.
    Metcon: 6:26 Rx Weight, hand release pushups.

    Great job to the elements class who had their little taste of Cindy.

  • Sheldon
    June 30, 2012

    Squat 3x5x325

    AMRAP in 10 minutes-
    7 Bent DB Rows
    7 DB Hang Power Cleans
    7 DB push press

    All with 50# DB’s

    5 rounds in 9:20 – grip smoker.

  • Jabari Whitehead
    July 1, 2012

    Sorry about the late posting; Elements AMRAP for 8 minutes 5 Pullups, 10 Pushups, and 15 Squats/ completed 7 rounds plus 5 pullups and 10 pushups. And due to my being a slacker I missed the last 15 squats. In the words of Colleen that would be “bullcrap”! I am excited to join a regular class starting Tuesday for a WOD. Have a great day everyone!

  • Angela
    July 1, 2012

    4:30 for Saturday’s metcon (RX weight/hand-release pushups). Then did some powerclean practice and weighted situps for 15 min: on even mins did 3 PCs at 85# and on odd mins 10 sit-ups with a 30# DB.

    Sunday: did three rounds of Blake in 17 something. Oh boy those lunges after yesterday’s metcon! Then did some GHD sit-ups: 5 x 10. Jody did all four rounds and was killing it on the lunges and wallballs; truly a sight to behold!

  • Sheldon
    July 1, 2012


    On the minute for 15 minutes:
    2 power snatch @ 135
    10 sledge hammer strikes

    Deadlift 5×345

    5 rounds, not for time:
    10 ab wheels
    10 push-ups

  • josh
    July 2, 2012

    115*3 Press, Metcon – 4:23 Rx

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