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WOD Blog
 | Sat, Mar 16 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (632 days ago) |
| ST. PATTY'S FOLLOW THE RAINBOW 3/16/19 | WARM UP 3/16/19 | 10AM WEIGHTLIFTING 3/16/19 |
ST. PATTY'S FOLLOW THE RAINBOW 3/16/19(Reps, Rx2, Rx3) 27 min AMRAP Split Gym into teams by Level preferably Rower-7 calories Reverse Plate OH Lunges-7 reps R/L(35#/25#) Deadlift-7 reps (155#/105#) Air Squats-7 reps Push Ups-7 reps (Ladies may go to Abmat) Box Jump or Step Ups-7 reps (20'' for all) then 'THE GOLD POT SHOT' Standing 15/12 ft away throw a 20# Slamball into a upturned plyo box 1 attempt at getting the ball in the basket. A successful basket is worth 7 pts. If you miss you may perform 7 Burpees for full credit or jump back into the AMRAP to get set up for another shot. Make sure to update your teams score on the whiteboard in front of your lane for credit. GOAL: Score as many baskets as possible and keep an aerobic pace. Tip: This is meant to be a fun aerobic endurance workout so your heart rate should be elevated moderately and you should go through periods of I feel awesome this is EASY to fuss I am exhausted. Because you will be working in teams make sure to encourage each other and communicate. A good idea is to start off with your more experienced team members. Blue(Rx) As written Orange(Rx2) Push Ups to Box 20'' Deadlift 115#/75# Yellow(Rx3) Push Ups to Box 30'', Deadlift 75#/55#, BW Lunge White(MODWOD) See Coach Todd
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