Saturday – WOD

“Jackie”

1000m row
50 thrusters, 44/33 lbs.
30 pull-ups

Post time to comments.

Friday – WOD

A. Back squat, 5-5-5 deload
B. On a 10:00 running clock, run 800m; in the remainder of the time, perform as many rounds as possible of 10 thrusters @ 95/65 lbs. and 10 burpees

Post rounds completed in B to comments. Yoga at 5:00 on Sunday.

Saturday – WOD

For time:

1600m run
50 thrusters, 44/33 lbs.
50 burpees

Post time to comments.

Tuesday – WOD

“Fran”

21, 15, and 9 rep rounds for time of:

Thrusters, 95/65 lbs.
Pull-ups

Post time to comments.

Wednesday – WOD

Part 1:
Bench press, 5 @ 75%, 3 @ 85%, 1(+) @ 95%

Part 2:
For time:

50 thrusters, heavy

Perform five burpees every minute on the minute, using the rest of each minute to perform the required thruster repetitions.

Post load and reps in final set of Part 1 and load and time for Part 2 to comments.

Saturday – WOD

Thruster, 3-3-3-3-3-3-3

Post loads to comments.

Friday – WOD

Five rounds for max reps of:

Thrusters, 2/3 bodyweight
Pull-ups

Rest as needed after each movement.

Post weight used and reps for both exercises in each round.

A couple of ladies take on "Linda".

REMINDER: If you haven’t signed up on the board or contacted either us, we will have no idea that you are coming to the gym. If we don’t know you are coming to the gym, we may not be there. In addition, as we get busier during certain evening hours, we need to know how many people to expect in order to properly prepare and plan for equipment use. Let us know when you will be in the gym – it will make the entire experience more efficient for everyone involved.

For example, no one is scheduled to come in today before 3:00; therefore, we are currently not planning on opening until 3:00. If you need to get in before that, please contact Brent at 706 372 5464 at least an hour before you expect to arrive, but understand that you will be at his discretion on such notice.  Thank you.

Monday – WOD

For time:

15 squat cleans, 155 lbs.
30 toes-to-bar
30 box jumps, 24″
15 muscle-ups
30 shoulder-to-overhead, 40 lb. dumbbells
30 double-unders
15 thrusters, 135 lbs.
30 pull-ups
30 burpees
300′ overhead walking lunge, 45 lb. plate

Post time to comments.

Heather performs a curling-inspired, gym-friendly cool-down.

SNOW SCHEDULE: We’re going to give the plows a few hours to clear the roads off a bit, and try to open at 2:00. We apologize for the inconvenience. Since it looks like road conditions are only going to get worse, we may not be there for long. Be sure to check in with us before you plan on heading up.

Thursday – WOD

Five rounds for time of:

500m row
12 power cleans, 135 lbs.
15 thrusters, 95 lbs.

Post time to comments.

Sarah D. achieves proper height during a wall ball shot.

Monday – WOD

Five rounds for time of:

500m row
7 thrusters, 95 lbs.

Post time to comments.

Jason moves a few odd objects.