WOD – Monday 2-8-10

Posted February 8th, 2010 by BA

Practice wall-balls

“Karen”
- 150 wall-ball shots: guys 20# MB, girls 14# MB

“Getting Ripped” Seminar coming Feb. 25th

Posted February 6th, 2010 by BA

On February 25th all-natural bodybuilding champion Pierce Walker will be coming to the gym to teach us how to lose that stubborn bodyfat. Pierce not only has the knowledge, but he practices what he preaches. Throughout the whole year Pierce stays ripped. Pierce is a living example of what he promotes.
Pierce will outline what needs to be done to get that six-pack that everyone wants. His suggestions are very doable, common sense, and practical. He’ll give little suggestions that you may not have considered before. He will also answer any questions you may have. Everyone is welcome, you don’t have to be a member of the gym to attend. The cost is $15. The seminar starts at 7:30 and ends whenever it finishes.

WOD – Friday 2-5-10

Posted February 5th, 2010 by BA

6 sets, 3 reps, 3-5 min rest:
- snatch

WOD – Thursday 2-4-10

Posted February 4th, 2010 by BA

Practice muscle-ups

Practice handstands

WOD – Wednesday 2-3-10

Posted February 3rd, 2010 by BA

6 sets, 3 reps, 3-5 min rest:
- barbell jerk 

jump rope for time: 600 jumps, alternating 2-foot and 1-foot every 100 jumps

WOD – Tuesday 2-2-10

Posted February 2nd, 2010 by BA

5 sets, 6 reps (alternating hands-3 on each side), 3-5 min rest:
- suitcase deadlift

WOD: 1 round for time:
             – 500 meter row
             – 40 20″ box jumps

WOD – Monday 2-1-10

Posted February 1st, 2010 by BA

Practice thrusters and kipping pullups

WOD:          “Fran”
             21-15-9 reps for time
             – thrusters: guys 95#, girls 65#
             – pullups

Some interesting restaurants in the Grand Rapids area that serve organic food…bet you didn’t try most of these yet.

WOD – Friday 1-29-10

Posted January 29th, 2010 by BA

Calisthetics for 30 minutes

Afterwards…work on individual skills

WOD – Thursday 1-28-10

Posted January 28th, 2010 by BA

Practice the barbell cleans

WOD – Wednesday 1-27-10

Posted January 27th, 2010 by BA

5 sets, 8 reps, 3-5 min rest:
- barbell rows

For time:
- jump rope: 1000 jumps