WOD+

WOD

August 17, 2012 | No Comments

Warm Up 2 Rounds 30 sec Jumping Jacks 30 sec Burpees 30 sec Mountain Climbers 30 sec Lateral Hops 1 min Rest Skill Work Drunken Spider and Duck Walk WOD 25 Wall Crawls for time OR 100 HSPU with feet/knees on a box.  Strict form must be observed or y…

WOD

August 16, 2012 | No Comments

Warm Up 2 Rounds Run 400m 20 Dumbbell Shoulder Presses 20 Stepbacks, touch the floor with your fingertips Strength Good Mornings 5 x 5 x 5 x 5 x 5 WOD 500 Double Unders Or 1500 Singles Stretch…

WOD

August 14, 2012 | No Comments

Warm Up Burgener Warm Up Strength Snatch MAX Effort WOD 30 Muscle Ups for Time OR 90 Pullups and 90 Ring Dips for Time Stretch…

WOD

August 10, 2012 | No Comments

Warm Up 3 Rounds Row 250m 20 Box Step Ups 20 Box Dips Skill Work Med Ball Clean / Wall Ball WOD 5 Rounds for Time 20 Med Ball Cleans to Wall Ball 20 Burpees 20 Tuck Jumps Midline Stabilization Stretch…

WOD

August 9, 2012 | No Comments

Warm Up 3 Rounds 15 Bar Thrusters 20 Power Lunges 50ft High Knees Strength Front Squat 7 x 5 x 3 x 1 WOD 12 Min AMRAP 5 Front Squats Guys 135lb / Gals 95lb 10 Box Jumps Guys 24″ / Gals 20″ Stretch…

WOD

August 8, 2012 | No Comments

Warm Up 3 Rounds 100ft High Kicks Jog 200m 1min Reaction Ball Catch 2 Rounds Agility Ladder with High Knees Skill Work Medicine Ball Clean WOD Carry bar 400m 30 Medicine Ball Cleans Guys 20lb / Gals 16lb 40 Burpees 50 V-Ups Row 1000m Stretch…

WOD

August 7, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Squats 10 Pushups 10 Back Extensions Strength 3 Rounds of maximum rep weighted pushups Guys 45lbs, 90lbs, 135lbs Gals 25lbs, 50lbs, 75lbs WOD “Race to 100 Pullups” Perform as many pullups as possible until you…

WOD

August 6, 2012 | No Comments

Warm Up 20 Push Jacks 100ft Lunges 10 Knee Ups Skill Work Power Clean / Hang Clean WOD 5 Rounds for Time Run 200m 10 Hang Cleans with Press Guys 115lbs / Gals 75lbs 20 Russian KB Swings Guys 53lbs / Gals 35lbs Stretch…

WOD

August 4, 2012 | No Comments

Warm Up 2 Rounds 15 Ring Rows Broad Jump 100ft (not at once) 20 Light KB Swings Skill Work Kipping Muscle Up WOD 5 Rounds Run 200m 10 Pullups 10 Sit Ups Stretch…

WOD

August 3, 2012 | No Comments

Warm Up 3 Rounds 30 seconds each Jumping Jacks Burpees Moutain Climbers Side to Side Hops Rest Skill Work O/H Squat and Snatch WOD Guys 95lbs / Gals 65lbs Run 400m 20 O/H Squats 20 SDHP 20 Push Presses 20 Front Squats Midline Stabilization Stretch…