Mobility:

Low back/Hamstring

Strength/Skill:

OFF

WOD:

Amrap in 20 minutes of:

10-Wallball (20/14)

10-Sit-Ups

10-Back Extensions

Post rounds to comments.

Mobility:

Box Stretch

Skill:

Double-Unders

WOD:

Row-1000m

Run-800m

100-Double Unders

Row-500m

Run-400m

50-Double Unders

Post time to comments.

Mobility:

"Bully Stretch"

Skill:

Clean & Jerk

WOD:

10 Rounds for time of:

1-Clean & Jerk (Pick weight)

5-Pull-ups

10-Push-ups

15-Squats

Post weight and time to comments.

Mobility:

Hip Flexors

Skill:

Handstand holds

WOD:

21-15-9 reps of:

Deadlifts

Overhead Squats

Post time to comments.

Brian updating his WithFit account.

Megan and Rick during "Brenton".

Megan bear crawling.

Bill looks like he's loving the lunges.

Jessie lost the battle with "Big Blue".

Halloween Party Friday!!

Mobility:

Overhead Position

Strength:

Press

5-5-5

WOD:

7 Rounds for time of:

10-Wallball

10-Pull-ups

Post weight and time to comments.

Starting them young!!! My nephew Kody busting out a perfect Barbell back squat!!!

Mobility:

Fill the Grill!!!

Skill:

Box Jumps for Height

5-5-5

WOD:

"Brenton"

5 Rounds for time of:

Bear Crawl 100 Feet

Standing Broad-Jump 100 Feet

Do three burpees for every 5 broad-jumps.

Post time to comments.

Mobility:

Femur through the butt

Strength/Skill

Sumo Deadlift High Pull

WOD:

21-15-9:

Handstand Pushups

Sumo Deadlift High Pulls (95/65)

Toes to Bar

Post time to commnets.

Don't forget that its "Fill the grill Friday" tomorrow!

Mobility:
Post workout stretch out

Strength:

Push Jerk
5-5-5

Wod:

5 Rounds for time of:

250m Row

30-Walking Lunges

20-Jumping pull-ups

Post weight and time to comments.

Top to bottom: "The Rhonda" murdering a hill at the Forest Park hill climb. Tyson showing us how flexible he is. Angie, Doni, and Rhonda during "The Chief". Andy, Raby, and Nic making K-star proud. Alexis wall balling!

Mobility:

Internal Shoulder rotation
Strength/Skill:

Hang clean

Wod:

3 Rounds for time of:

15-Hang power cleans

15 Burpees

Post time to comments.

Mobility:

Shoulder dislocates/torques

Strength/Skill:

Deadlift review

WOD:

"Back Breaker"

4 Rounds for time:

15-Deadlifts (B/W)

20-Kettlebell Swings (55/35)

400m Run

Post time to comments.

Mobility:

Athletes choice

Skill:

Snatch work

WOD:

7-Rounds for time of:

7-Power Snatches

7-Pull-Ups

7-Box Jumps

Post time to comments.

Mobility:

Ankle/Hip

Strength:

Deadlift

5-5-5

WOD:

500m Row

150 Double unders

50-Burpees

Post weight and time to comments.

Mobility:

Foam roll fun/Bully stretch

Skill:

Muscle-Ups

WOD:

50-Wallball

10-Muscle-ups

40-Wallball

8-Muscle-ups

30-Wallball

6-Muscle-ups

20-Wallball

4-Muscle-ups

10-Wallball

2-Muscle-ups

Post time to comments.

Mobility:

Upper thoracic beat down

Skill:

Kettlebell Swings

WOD:

21-18-15 of:

Kettlebell swings

Toes to Bar

Double unders

Post time to comments.

Mobility:

Front rack stretch

Strength:

Front Squats

5-5-5

WOD:

"Tabata This"

Post weight and low number for each exercise and your total to comments.

Mobility:

Stretch your "Goats"

Strength:

OFF

WOD:

"Filthy Fifty"

50-Box Jumps

50-Jumping Pull-ups

50-Kettlebell Swings

50-Walking Lunges

50-Knees to Elbows

50-Push Press

50-Back Extensions

50-Wall Ball

50-Burpees

50-Double Unders

Post time to comments.

Mobility:

5 Position shoulder

Strength:

Back Squats

5-5-5

WOD:

"Helen"

Three rounds for time of:

400m Run

21-Kettlebell Swings

12-Pull-ups

Post weight and time to comments.

Don't forget to bring something to throw on the grill this Friday!

Every week we will have "Fill the grill Friday"

While you workout we will cook your post-WOD meal.

Mobility:

Partner stretching

Strength:

Off

WOD:

Row 1000m

25-Burpees

Row 750m

50-Burpees

Row 500m

25-Burpees

Post time to comments.

Mobility:

Shoulders

Strength:

Rack Jerk

5-5-5

WOD:

"Nancy"

5 Rounds for time of:

400m run

15-Overhead Squats (95/65)

Post weight and time to comments.

Mobility:

Tibialis/Triceps

Strength:

Dead lift

5-5-5

WOD

10 Rounds of:

10-Ball Slams

10-Wall ball

For every 15 seconds you finish over 10 minutes you have to run 100 meters.

Post weight and time to comments.

Mobility:

Calf/Foam roll

Strength:

Press

5-5-5

WOD:

"Annie"

50-40-30-20-10 reps of

Double-Unders

Sit-Ups

Post weight and time to comments.

Jessica will be posting a new schedule for October, so if you want to get a great massage at a great price come in and sign up. You can also call her to set-up an appointment at 360-610-3553. We would like some feed back on if you like having her services available at the gym.