Sunday, August 31, 2014

Happy Labor Day! September 1, 2014

Tungsten will be closed for the holiday. Open gym on Tuesday for normal operating hours.

WOD:

22-16-12

Sit-ups
Push-ups
Air Squats
Mountain Climbers 

Post time to FaceBook comments

Friday, August 29, 2014

Thursday, August 28, 2014

Thursday, August 28, 2014

"Pick your poison"

WOD #1 

Using Tungsten Trail 

Bike
Run 
Bike
Run 
Bike

WOD #2

Using Tungsten Trail

Run 
Row 800 meters
Run 
Row 800 meters
Run 

WOD #3

Using Tungsten Trail

5k Run 

WOD #4

5k Row 

WOD #5

Mini Tri

Using Tungsten Trail

1000m Row 
10k Ride
5k Run 

( No road work. All wods to be performed on trail)

Wednesday, August 27, 2014

Wednesday, August 27, 2014

Strength/Skill


Find a heavy single of the following complex in 10 minutes: 

1 Hang Clean + 2 Front Squat + 1 Jerk 



Met Con


Five Rounds For Time:

25 Wallball (20/14) 


15 Hang Power Clean (155/115)


*Every time you drop the bar on the cleans you have a 10 air


 squat penalty.

Tuesday, August 26, 2014

"Air Force"

For time:

-20 Thrusters (95/65)
-20 Sumo deadlift high pulls (95/65)
-20 Push jerks (95/65)
-20 Overhead squats (95/65)
-20 Front squats (95/65)

Each athlete must do four burpees at the beginning of every minute (4 burpees at 3..2..1..GO) before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees.

Wednesday, August 20, 2014

Thursday, August 21, 2014

20 Minute Running Clock:

Tungsten Trail Run then:

AMRAP:
10 Box Jumps 24/20
20 DU
10 Pseudo Planche Press-ups