Monthly Archives: September 2016

1418: Friday

Mark Benjamin clapping rope climb. 1417: Friday 9/30 STRENGTH: OH BB Walking Lunge 4×10 steps (pull bar from floor) Wod: No measure just great effort. 4 rounds 1 minute Power cleans T-N-Go for 2 rep min. 135/95 1 minute DU/SU 1 minute push ups or defcit push ups. (don’t take knees when tired just maintain… Read More »

Category: WOD

1417:

1416: Thursday 9/29 STRENGTH: DL 5X2 Wod: 5 rounds 6 ring dips 12 pull ups Run 400 m

Category: WOD

1416: Hello Coach Carly!

Say Hello to Coach Carly our new addition to the coaching staff at 2120. Hello Challenge athletes and members. This is our #3 installment benchmark wod for week 3. It appears that we may be breathing a little harder for this one. Get with your coach and have a sound game plan. We are only… Read More »

Category: WOD

1415: Smoke Hot!

Ok everyone, The atmosphere is not exactly fresh and clean but you want to workout I would prefer not have a Met-Con on the blog Tuesday so folks can fill their lungs with all sorts of good stuff. So come in and lift and have fun. Please keep the doors to the gym shut also.… Read More »

Category: WOD

1414:

GK and his Burpee Girls supporting GDMF. 1414: Monday 9/26 STRENGTH: 2×8 b. squat 2×8 f. squat Wod: A. Amrap 7 40 DU/SU 10 box jumps 24/18 Rest 2 minutes B. Amrap 7 8 hang power snatch 75/53 20 air squats Rest 2 minutes C. Amrap 7 6 HSPU Scale: 1 wall walk 8 HRPU… Read More »

Category: WOD

1412:

1412: Friday 9/23 Buy in – 5 rounds 10 hollow rocks 15 abmat sit ups Wod: FT 20 db alternating box step ups 40/30 (use box that is level with the kneecap) 5 man makers (use same db from step up) unbroken 100 DU/SU (failure = 8 burpee box jumps 1000 m run unbroken 100… Read More »

Category: WOD