120 N. Hwy 77 Sutie G
(in the back)
Waxahachie, Texas 75165
Another awesome week in the books! Grab a partner and lets put in some work tomorrow!!
3 rounds for time
25 Stone to Shoulder
150 Double Unders/450 Singles
Thrusters and this heat makes for a tough combo but we all pushed through like it was 60 degrees outside! It's Friday tomorrow but that doesn't mean the grind doesn't stop!! Come ready to hit it hard!
21 July Skill/Strength
4 rounds not for time 3 Rope climbs Rest 60 secs L-sit : Accumulate 45 secs Rest 60 secs
GPP EMOM for 18 min Min 1: 10 x Overhead Squats 115/75 Min 2: 10 Burpees Min 3: KBS 55/35
Another awesome day in the land of AON!! Way to smash the daily goal you had for the total amount of wallballs!! You guys continue to amaze us with your hard work!
Skill/Strength Every 2 min for 10 minutes 2 x Back Squats 80-85%
GPP 10 Min Amrap 5 Muscle Ups or 10 KBS 70/55 10 Thrusters 135/95
Everyday we are given an opportunity to do something great, what have you done today and what will you do tomorrow??? On to hump day!!!
19 July 2017
Skill/Strength Every 2 min for 10 min 3 x Deadlift 80-85%
GPP Every 90 seconds for 13.5 minutes 8 Handstand Push-ups Rest 90 sec Then As Many reps as possible in 6 min Wallball Shots 20/14
Don't let the heat stop you from getting a good workout in!!! Lets start this week off strong and finish it strong as well. Also a reminder that the 830 class this week will be ran open gym style!
18 July Skill/Strength Every minute on the minute for 10 minutes (5 sets): Minute 1 - Shoulder Press, 2 reps at 80% Minute 2 - 40 Double Unders
GPP "For max reps: 1 minute of Pull-ups 1 minute of Burpees 1 minute of Toes-to-bar 2 minutes of Pull-ups 2 minutes of Burpees 2 minutes of Toes-to-bar 1 minute of Pull-ups 1 minute of Burpees 1 minute of Toes-to-bar"
Who said the week is over???? No way family, we still got one more day to grind so grab a partner a come kill it together on a Saturday!
15 July 2015
For time with a 10 min Cap 100 Wallball Shots 120 KBS swings 55/35 100 Burpees
Rest 2 min
Then 5 min to find Heavy Power Clean
We've been working on handstand pushups every week during our GPP cycle, and we can see it paying off big time!
Skill/StrengthEvery 2 minutes, for 6 minutes (3 sets):Deadlift, 3 reps at 95-97%
GPPEMOM for 21 minutes:Minute 1 - 5 Thruster 135/95Minute 2 - 10 Chest-to-bar Pull-upsMinute 3 - 12 Burpees
Everyone give this knockout a big congratulations for being our Member of the Month! Mandi started at the gym very timid and shy. However, she has become so confident in her strength and her abilities, there is no stopping her in whatever she wants to accomplish.
Tell Us About Yourself: I am a stay at home mom to 3 kids, Gavin, Kaylie and Dylan. I have a husband that I think I'll keep! Haha. I'm very shy at first, but once you get to know me, I won't shut up!
What has been your experience at ANSC: My experience at ANSC has been amazing. When I started a year and a half ago with my best friend, I thought to myself "what in the heck did I get myself into?"
My first week was extremely tough, but I am fortunate to have amazing coaches to help push me through every workout. The friends that I have made along the way have made the gym a positive atmosphere that me and my family enjoy being around.
What is your favorite moment or workout: My favorite moment/workout would probably be this years Murph. I thought I was absolutely insane for even attempting to do the workout, but I ended up completing it and actually finishing in less than an hour!
What has been your most embarrassing moment: I would have to say that my most embarrassing moment is a workout that consisted of about 300 air squats and I read the board wrong and thought we were supposed to rest a minute in between EACH set and come to find out after I completed the workout, we were only supposed rest after the 3rd set. No wonder I wasn't as whooped as every one else!
Keep up the great work Mandi!!
This is the official aftermath of Helen!
Every one did amazing on that killer grind!!
Skill/StrengthEvery 2 minutes, for 10 minutes (5 sets):Back Squat, 2 reps @ 80-85%
GPPEvery 90 seconds, for 10.5 minutes (7 sets):10 Handstand Push-ups
Rest 90 seconds, then...
Complete as many rounds as possible in 8 minutes of:10 Overhead Squat 115/7510 Box Jumps, 24/20"
Way to go today crew. Ya'll smashed that workout and your cleans are looking good!
Keep it up!
Skill/StrengthEvery 2 minutes, for 6 minutes (3 sets):Shoulder Press, 2 reps @ 95%
GPP"Helen"Three rounds for time of:Run 400m21 Kettlebell Swing 55/3512 Pull-ups
Let's go crew!! I know it's hard during summer with kids and stuff going on, but take the time to get some barbell therapy.
Skill/StrengthEvery two minutes, for 14 minutes (7 sets):Hang Clean, 2 reps
GPPFor time:15 Cleans 135/9510 Ring Dips12 Cleans8 Ring Dips9 Cleans6 Ring Dips6 Cleans4 Ring Dips3 Cleans2 Ring Dips
Another great week at AON!!
Tomorrow is our community partner workout at 9am
Teams of 2
50 cal row50 box jump overs 24/2050 deadlifts 180/12050 WBS 20/1450 burpees50 WBS50 deadlifts50 box jump overs50 cal row