WOD+

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…

WOD

August 2, 2012 | No Comments

Warm Up 2 Rounds Row 250m 15 Power Cleans with an unloaded bar Agility ladder and cones Strength MAX effort Deadlift WOD 5 Rounds untimed 2 Tire Flips Jump in and out of the tire Stretch…

WOD

August 1, 2012 | No Comments

Warm Up 2 Rounds 20 Bent over DB rows 20 Shoulder presses 20 Squats Skill Work Deadlift WOD 5 Rounds for Time 5 Push Presses Guys 135lb / Gals 95lb 7 Supine Ring Rows 9 T2B Coordination and agility work Stretch…

WOD

July 31, 2012 | No Comments

Warm Up 2 Rounds With an empty bar 1 min Front Squats 1 min Push Presses With no bar 1 min Sit Ups Strength Thrusters 5 x 5 x 3 x 3 WOD 10 min AMRAP Guys 75lb / Gals 45lb 10 SDHP 10 Thrusters 10 K2E Stretch…

WOD

July 30, 2012 | No Comments

Warm Up 2 Rounds Row 250m 15 Pushups 15 Squats Skill Work Push Press WOD 4 Rounds 200m KB carry Guys 55lb / Gals 35lb 20 Burpees 20 KB Push Presses (10 each hand) Guys 55lb / Gals 35lb 20 KB Swings Guys 55lb / Gals 35lb Stretch…