WOD
Wednesday 200311
WOD-
For time:
Row 1200(1000) Meters
then:
10 Rounds of:
5 Burpee toes to bar
3 Deadlifts 185#(125#)
then:
Row 1200(1000) Meters
SPRINT-
Every 4:00 x 5 rounds
21 Ab mat sit ups
15/12 Cal Ski...
Tuesday 200310
WOD-
In 20:00 build to a 1 rep squat snatch
Then:
As many rounds as possible in 12:00 of
5 Squat snatch @ 60 - 70% of...
Monday 200309
Fit Republic Foods will be at the gym Tuesday night. Benjamin will be here from 4:30 pm on to let you try out some...
Sunday 200308
WOD-
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
*No Rest After Bench Press--Go Right Into Pull Ups After Bench
*Rest up to 3:00 between rounds
Score...
Saturday 200307
WOD-
With a partner perform the following for time:
8 x 200 meter relay runs
50 Hang power cleans 135#(95#)
50 Burpee box jump overs 20"
Into:
...
Friday 200306
WOD-
Every 2:00 x 10 rounds
1 Shoulder press
2 Push press
3 Push jerks
*Start at 50% of 1 rep shoulder press and add weight each round
Then:
For time:
"Annie"
50-40-30-20-10
Double...
Thursday 200305
WOD-
5 Rounds of:
With a 3:00 clock
15 Wall balls 20#(14#)
12 Medball cleans 20#(14#)
With the remaining time in the 3:00 window
Max calories on a bike, rower,...
Wednesday 200304
The pre-ordered sweatshirts, t-shirts, and tanks are in. The shirts are upstairs in the office area with names on them. Ask a Verve trainer...
Tuesday 200303
WOD-
In 20:00 build to a heavy complex of
1 Power snatch +
2 Overhead squats
Then:
As many rounds as possible in 8:00 of
5 Power snatch
5...
Monday 200302
WOD-
For time:
Row 1000 Meters
5 Bar muscle ups
10 Burpees over the rower
Row 750 Meters
10 Bar muscle ups
15 Burpees over the rower
Row 500 Meters
15 Bar muscle...