WOD+

WOD

December 3, 2012 | No Comments

Warm Up 2 Rounds Bergener Warm Up Strength MAX Effort Snatch WOD 5 Rounds 10 KB Swings Guys 1.5pood / Gals 1.0pood 10 Box Jumps Guys 24″ / Gals 20″ Stretch…

WOD

November 29, 2012 | No Comments

Warm Up 3 Rounds 100ft Power Skips 15 Burpees 100ft Karaoke Strength Dumbbell Shoulder Press 5 x 5 x 5 x 5 x 5 WOD 5 Rounds 5 Squat Cleans with Body Weight on Bar 10 KB Swings Guys 1.5pood / Gals 1.0pood 15 Pushups Stretch…

WOD

November 28, 2012 | No Comments

Warm Up 3 Rounds Row 250m 20 Box Dips 10 Standing KB High Pulls 10 Ring Rows WOD “Tyler” 5 Rounds 7 Muscle Ups 21 SDHP Guys 95 lb / Gals 65lb Stretch…

WOD

November 27, 2012 | No Comments

Warm Up 3 Rounds 1 Min Each Alternating Lunges Pushups Sit Ups Rest Strength Good Mornings 5 x 5 x 5 x 5 x 5 WOD 8 Min AMRAP 1 Curtis Press 135lb / Gals 95lb 5 Deadlifts Guys 135lb / Gals 95lb 10 Lateral Burpees Stretch…

WOD

November 26, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Presses 15 Squat Snatch Skill O/H Squat 7 x 7 x 7 x 7 x 7 WOD 8 Min AMRAP 2 Snatch Balance Guys 135lb / Gals 95lb 8 Spiderman Mountain Climbers 8 Pullups Stretch…

WOD

November 24, 2012 | No Comments

Warm Up 3 Rounds SDHP THEN Agility Ladder Skill Snatch Balance 10 x 8 x 6 x 4 x 2 WOD 5 Rounds 12 Squats 12 T2B 12 Pushups Stretch…

WOD

November 23, 2012 | No Comments

Warm Up 3 Rounds 15 Squats 15 Presses 15 Shoulder Passthroughs WOD Team WOD 3 Rounds Teammate #1 50ft O/H Carry Guys 185lb / Gals 135lb 50ft Farmers Walk Guys 1.5pood / Gals 1.0pood Teammate #2 Medicine Ball Box Jumps Guys 20lb / Gals 16lb Teammate #…

WOD

November 21, 2012 | No Comments

Warm Up 2 Rounds Row 500m WOD 1000 Double Unders Stretch…

WOD

November 20, 2012 | 2 Comments

Warm Up 3 Rounds 1 Min each SDHP with KB or Bar Sit Ups Jumping Jacks Strength Hang Clean 5 x 5 x 5 x 5 x 5 WOD 10 Min AMRAP 10 Med Ball Cleans Guys 20lb / Gals 16lb 5 American KB Swings Each Arm Guys 1.5pood / Gals 1.0pood 10 Broad Jumps […]…

WOD

November 19, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Ring Rows 15 Dumbbell Presses Strength Deadlift 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 WOD 8 Min AMRAP 2 Tire Flips 10 Plyo Pushups Stretch…