Amos and Blake's Workout:

20 Minutes AMRAP:

10 Push press

10 KB Swing

10 Box Jump

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Amos and Blake's Workout:

Back Squat 5,5,5,5,5

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Amos and Blake's Workout:

400m run

40 kb swings

40 sit ups

400m run

30 kb swings

30 k2e

400m run

20 kb swings 20 russian twists

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Amos and Blake's Workout:

For time:

AMRAP in 20 min of:

Cindy or Mary

Cindy

5 pull ups

10 push ups

15 squats

Mary

5 HSPU

10 pistols alternating

15 pull ups

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Amos and Blake's Workout:

Yoga at 5pm...Willow Station Yoga on 23rd Ave/27th St

See everyone tomorow at 1pm for FGB 5!!!

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Amos and Blake's Workout:

Ante in: 1 mile Run

Shoulder Press 3,3,3,3,3

Ante Out: 50 Push-ups

***Attention!!! Parking Lot paving TOMORROW 9/24!!! Gym will be open 7:30am-9:30am...just park on the street. Evening Class is moved to Willow Station Yoga at 5 pm, bring $5, ask Blake for details!!!***

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Amos and Blake's Workout:

17 minute AMRAP:

 Consecutive Push Press

 Consecutive Ring push ups

 Consecutive Dumbell squat cleans

 Consecutive kettlebell swings

Once you have to rest at an exercise, move on to the next. Keep a running count of reps throughout. You should have one number for total reps at the end. 

REMINDER!!! Fight Gone Bad is this Saturday at 1:00pm! Be there by 12:30 and bring your donation with you if you haven't donated already!

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Amos and Blake's Workout:

Four rounds each for time:

500m row

rest 3 minutes

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Amos and Blake's Workout:

"Fran"

21-15-9 reps of 

95lb Thruster

Pull-ups

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Amos and Blake's Workout:

7 Rounds for Time:

5 Tire Flips

10 Wall Ball

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Amos and Blake's Workout:

For Time

21-15-9 reps of:

SDHP

Burpees

Box Jump

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Amos and Blake's Workout:

For time:

run 400m

ground to overhead

3000lbs for men

2000lbs for women

(first 10 reps must be snatch)

run 400m

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Amos and Blake's Workout:

Each for time:

run 200m

run 400m

run 800m

run 400m

run 200m

Rest as needed between efforts.

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Amos and Blake's Workout:

For Time:

1 -------------> 10 reps of Bench Press

10 -----------> 1 reps of Front Squat

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Amos and Blake's Workout:

"The 7"

7 Rounds:

7 HSPU

7 Thrusters

7 K to E

7 Deadlift

7 Burpees

7 KB Swing

7 Pull-ups

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Amos and Blake's Workout:

For Time:

250m Row

3 rounds of 

12 Pull-ups

10 Ring Dips

8 SDHP

250m Row

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Amos and Blake's Workout:

For Time:

10---->1 reps of Clean and Jerk

1----->10 reps of Box Jumps

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Amos and Blake's Workout:

100 Pull-ups for time

*Stop every minute and do 7 SDHP, then resume pull-ups where you left off...*

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Amos and Blake's Workout:

Split Jerk 1,1,1,1,1,1,1
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Amos and Blake's Workout:

Free Park WOD!!! 4:30 and 5:30pm

Bittersweet Park

see you then...be ready for anything...

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Amos and Blake's Workout:

21,18,15,12,9,6,3 reps of

Push Press

SDHP

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