The best part of waking up is Coffee just before the WOD
AMRAP 15 MIN
5 muscle ups
10 burpee box jump overs (24″/20″)
20 ALT DB Snatches (50#/35#)
INT / 55+ RX
2 Muscle ups
20″ Burpee step overs
35#/25#
BEGINNER
5 Strict pull ups (banded)
20″ burpee step overs
25#/15#
2019 08 23
“Isabel”
For Time
30 Snatches (135#/95#)
INT / 55+ RX
95#/65#
BEGINNER
HANG POWER SNATCH (35#/15#)
then…
3 X 10
Double KB Front Rack reverse lunges (10 each leg)
Strict pull ups or Tough Ring Rows
*Can also do partner assisted strict pull ups
2019 08 22
AMRAP 20 MIN
30 WALL BALLS (20#/14#)
20 TOES TO BAR
10 POWER CLEANS (185#/125#)
INT / 55+ RX
14#/10#
135#/95#
BEGINNER
AMRAP 12 MIN
10#/6#
SIT UPS
45#/35# HANG POWER CLEANS
2019 08 21
GRANITE GAMES WOD #2
TEAMS of 3
12 minute AMRAP
6-9-12-15-18-ETC.
*Chest-to-Bar Pull-ups
*Dumbbell Front Squats (50lbs/35#)
INT / 55+ RX
35#/25#
Beginner
Ring rows
25#/15#
*** At the call of go, the first athlete will perform 6 6 Chest-to-Bar Pull-ups/Ring Rows
then 6 Dumbbell Front Squats, then tag the second athlete who may then begin working.
Once the third athlete has completed their round of 6s,
they will tag the first athlete who will then begin their second round,
this time performing 9 reps of each exercise.
The team’s score is the total reps completed within the 12 minutes.
2019 08 20
A) “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 BW)
Bench Press (BW)
Squat Clean (3/4 BW)
B) OVER THE NEXT 24 HOURS
EAT ONLY ONE INGREDIENT FOODS
INT / 55+ RX
Deadlift (1.25 BW)
Bench Press (3/4 BW)
Squat Clean (1/2 BW)
BEGINNER
Deadlift (95#/65#)
Bench (75#/55#)
Hang Squat Clean (45#/35#)
2019 08 19
Our staff goes through coaches development bi weekly where we cover everything from teaching, seeing & correcting faults, group management, demonstration, and presence and attitude. Here our coaches are going over an often overlooked piece of the hour long class… The whiteboard discussion. This is where the stimulus of the workout, expectations, modifications, and questions need to be addressed to the members, setting the tone for the hour.
For time
Row 1k
Then…
AMRAP 10 MIN
10 KB SWINGS (70#/53#)
20 BOX JUMPS (24″/20″)
30 DOUBLE UNDERS
INT / 55+ RX
SAME
THEN..
53#/35#
20″ STEP UPS
BEGINNER
SAME
THEN…
35#/26#
20″ STEP UP
30 SINGLE UNDERS
2019 08 18
Come join us tonight, 5pm – 8pm at the Running Shop and Hops for our 6 year anniversary party!
“Fight Gone Bad”
5 Rounds
1 min wall balls (20#/14#)
1 min Push Press (75#/55#)
1 min Box Jump (24″/20″)
1 min SDHP (75#/55#)
1 min Row for calories
1 min REST
55+
“Fight Gone Bad”
5 Rounds
1 minute at each station
Wall Balls (14#/10#)
SDHP (55#/45#)
Box Jumps (20″ both men and women)
*step down
Push press (55#/45#)
Row for Calories
Rest 1 minute
Beginner
10#/6# wall ball
45#/35# push press & SDHP
20″ Box step up
2019 08 16
2019 08 15
AMRAP 15 MIN
15 CTB pull ups
15 single arm DB hang C&J (each arm) [50#/35#]
15 box jump overs (30″/24″)
15/12 calorie bike or 20/15 cal row [first come first serve]
INT / 55+ RX
35#/25#
Box Step overs (24″/20″)
Beginner
Ring rows
25#/15# DB
20″ Step overs
10/7 calorie row or bike
2019 08 14
*Retest from July 2nd
“JT”
21-15-9
HSPU
Ring Dip
Push up
INT / 55+ RX
15-12-9
HSPU (5″” RISER)
BEGINNER
30 Sec HS hold each round
*or pike on box hs hold
Box Dips, Bench Dips, or feet assisted
ring dips
Knee push ups, or push ups on a barbell
2019 08 13