tagged 
3 rep max, hang power snatch, jz, max effort, morrow, mr. wonsil
3 rep max, hang power snatch, jz, max effort, morrow, mr. wonsil Entries in morrow (8)
Workout of the Day - Monday, March 9
Warmup
3 rounds of
Handstand (wide hands)
PVC OHS
Box Jump
Pull-up (strict)
Push-up (wide hands)
Hollow rock
WOD
Hang Power Snatch 3-3-3-3-3 reps
Compare to 1/26/2015
Post loads to comments.
Mr. Wonsil lifting at the 6 pm session with Morrow and JZ in the audience.
Workout of the Day - Sunday, March 8
Warmup
3 rounds of
Strict Knees-to-elbows
Ring Dips
Squats
Hollow Rocks
Handstaaands
Double Unders
WOD
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
95-lb. overhead squats, 10 reps
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
95-lb. overhead squats, 12 reps
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
95-lb. overhead squats, 14 reps
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds.
Post total rounds/reps completed to comments
Dodgeball tournament champions Matt Morrow, Jennifer Banet, Erin Kavanaugh, Ricky Carey
Workout of the Day - Friday, February 13th
Warmup
3 rounds of
L-seat
Handstand
Pull-up
Dip
Box jump
Kettlebell swing
WOD
4 rounds of:
2 minutes of sumo deadlift high pulls
1 minute of rope climbs
Post highest and lowest total number of reps completed per round.
Bubs and Morrow came back today from State and made a guest appearance at the 5 pm session.
tagged bubs, heavy, max rep, morrow, muscle up, rope climb, sumo deadlift high pull
bubs, heavy, max rep, morrow, muscle up, rope climb, sumo deadlift high pull Workout of the Day - Friday, December 19
Warmup
3 rounds
Pull-up
Squat
Hollow rock
Ring hold
Box jump
WOD
Ring push-up ladder
Rest 5 minutes
Body-weight front squat ladder
For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of minutes completed for each exercise to comments.
Modify to push-ups or ring dips and hang power cleans.
The college guys taking a rest from the dips.
tagged cap'n jack, clean, college kids, death by, jacob, morrow, push-up, ring dip
cap'n jack, clean, college kids, death by, jacob, morrow, push-up, ring dip Workout of the Day - Monday, May 12
Warmup
3 rounds of:
Kettlebell Swings
Squats
Hollow Rocks
Push-ups
Running Jump Rope
Then
25 pull-ups, gymnastics kip, full ROM
25 PVC OHS, 1 second pause at the bottom
*Reps are to be broken up as desired
3:00 time cap
WOD 1
Front squat 3-3-3-3-3 reps
WOD 2 - for the 6 pm session
Mother's Day M.I.L.F. Workout
For time:
Med-ball clean, 100 reps
I want my six-pack back situps, 100 reps
Lunges, 100 reps
Front squat, 60 reps
*Split into teams of two, divide reps however strategized
Compare front squat to 9/12/2013
Compare M.I.L.F. Workout to 5/14/2012
Post highest weight to comments
Matt Morrow. Back and all business. Kind of.
tagged 3 rep max, front squat, max effort, morrow
3 rep max, front squat, max effort, morrow Workout of the Day - Friday, January 4
Warmup
2 rounds
Hollow rock
Squat
GHD situp
Handstand
Push-up
Bridge up
WOD
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Compare to 8/13/2012
Post time/thoughts to comments
A handsome send-off for Matt Morrow before he heads off to MSU.
Workout of the Day - Friday, August 17
Warmup
2 rounds
Box jump
Hollow rock
Squat
Pull-up
GHD situp
Push-up
WOD
Clean 2-2-2-2-2-2-2
Compare to 6/18/2012
Post highest load to comments
Cara's last day with the 9 am crew. Sending you off on a pr too. Great job this summer and tear it up at Adrian.
Also, the last day for the Handsome Gentlemen's Club
Jacob Augustine, Matt Morrow, Alan Wisniewski (honorary member)
