WOD+

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…

WOD

November 17, 2012 | No Comments

Warm Up Row 1000m THEN 3 Rounds 15 Deadlifts 15 Hang Cleans 15 Pressed WOD “Grace” 30 Clean and Jerks Guys 135lb / Gals 95lb Stretch…

WOD

November 16, 2012 | No Comments

Warm Up 3 Rounds 1 min Jumprope 1 min Thrusters 1 min Rest Strength WOD “Mikal’s Birthday” 3 Rounds 11 HSPU 16 Burpee Box Jumps 26 Double Unders Then 86 Pullups Stretch…

WOD

November 15, 2012 | No Comments

Warm Up 2 Rounds Row 1000m Shoulder Passthroughs Skill Work Muscle Ups, Kipping, T2B, K2E, Handstands WOD 100ft Walking Handstand. Every time your feet touch the ground, perform three burpees. Then get back up and keep going! Stretch…

WOD

November 14, 2012 | No Comments

Warm Up 3 Rounds 30 Sec Each Jumping Jacks Burpees Mountain Climbers Lateral Hops Double WOD! WOD #1 15min AMRAP 5 Dips 10 K2E 15 Back Extensions WOD #2 25ft Butt Walks 15 Bar Rollouts Stretch…

WOD

November 13, 2012 | No Comments

Warm Up 3 Rounds 1min Jumprope 15 Deadlifts 15 Hang Clean and Presses Strength Man Makers 5 x 5 x 5 x 5 x 5 WOD 8min AMRAP 20 Double Unders 10 Wall Balls Guys 20lb / Gals 16lb Stretch…

Introducing CF-L1 Coach, Fred Bacik

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Congratulations to inmate, Fred Bacik on earning his CF-L1 certification this past weekend at Rogue Fitness in Colombus, OH!  Fred will be coaching our evening classes one night a week.  We’re proud to have Fred help lead our inmates on their…