row for calories

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Thursday, July 13, 2017

Workout: For time:
10 Overhead Squats (115,75)
10 Calorie Row
2 Ring Muscle Ups
8 Overhead Squats (135,95)
8 Calorie Row
4 Ring Muscle Ups
6 Overhead Squats (165,115)
6 Calorie Row
6 Ring Muscle Ups
8 Overhead Squats (135,95)
8 Calorie Row
4 Ring Muscle Ups
10 Overhead Squats (115,75)
10 Calorie Row
2 Ring Muscle Ups

Monday, February 27, 2017

Strength: Every 2 minutes, for 12 minutes of:
Alternate between
20 Left-Arm Overhead Walking Dumbbell Lunges (50,35)
20 Right-Arm Overhead Walking Dumbbell Lunges

Rest 2 minutes

Workout: As man rounds as possbile in 10 minutes of:
10 Handstand Push-ups (RX+ 6” deficit)
20-calorie Row
30 Pistols, alternating

Pistols!

SC Loaded has been working on non barbell skills for the last 6 weeks.

Pistols has been one of them!

Hard work is paying off!!

Thursday, September 1, 2016

Strength: Every 3 minutes, for 12 minutes (4 sets):
20 Walking Lunges with Dumbbells

Workout:
Tabata Row for Calories
Rest 60 seconds
Tabata Med Ball Cleans (20,14)
Rest 60 seconds
Tabata Burpees
Rest 60 seconds
Tabata Hollow Holds or Rocks

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Last Days of Sunshine

Tuesday Weightlifting Class enjoyed what might be some of the last days of outside lifting….dry outside lifting that is.

Saturday, June 25, 2016

Workout: In Teams of two, complete the following for time:
100 calorie Row
100 Kettlebell Swings (53,35)
100  Front Squats (95,65)
100 Toe to Bar
100 Front Squats
100 Kettlebell Swings
100 calorie Row

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One of our members tragically lost everything in a house fire this week. We are calling on all of you to help him out. Collectively as a group we are seeking donations for essentials that will help him in this time. You may bring items to the gym or donate online at:

http://gofundme.com/2aqq5sk.

We will be hosting a WOD on Tuesday, June 28. The workout will run all day. Come show your support!