tagged 
back squat, burpees, mr. ron, push-up, squat
back squat, burpees, mr. ron, push-up, squat Entries in mr. ron (6)
Workout of the Day - Monday, February 6
Warmup
WOD
Complete as many rounds as possible in 20 minutes of:
25 burpees
15 body-weight back squats
Post rounds completed to comments.
Workout of the Day - Monday, January 9
Warmup
WOD
30 muscle-ups for time
If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.
Compare to 12/2/20
Post time to comments.
tagged danielle, mr. ron, muscle-up, play, strict muscle-up
danielle, mr. ron, muscle-up, play, strict muscle-up Workout of the Day - Monday, November 21
Warmup
WOD
For time:
100 GHD sit-ups
Run 1 mile
Post mile time to comments.
tagged 3:30, crystal, ghd sit-up, josh backos, mile, mr. curtis, mr. ron, run
3:30, crystal, ghd sit-up, josh backos, mile, mr. curtis, mr. ron, run Workout of the Day - Sunday, October 16
Warmup
WOD
For time:
400-meter run
20 clean and jerks
400-meter run
Post time to comments.
tagged 400m, Double-A session, clean and jerk, daddys, mr. malak, mr. mark, mr. ron, run, the babies
400m, Double-A session, clean and jerk, daddys, mr. malak, mr. mark, mr. ron, run, the babies Workout of the Day - Friday, August 19
Warmup
WOD
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
3 wall walks
Compare to 9/18/19
Post rounds completed to comments.
Workout of the Day - Sunday, July 17
Warmup
WOD
Buy in: 80 dumbbell snatches
Then 5 rounds for quality of:
400 meter partner run
6 partner assisted pistol
*In teams of 2, each person completes 80 dumbbell snatches, each person completes 6 pistols total per round.
Post attendance to comments.
tagged 400m, bethany, dumbbell snatch, mr. ron, partner pistol, partner run, pistol, pistols
400m, bethany, dumbbell snatch, mr. ron, partner pistol, partner run, pistol, pistols 