WOD+

WOD

August 24, 2012 | No Comments

Warm Up 3 Rounds 20 Step Backs 20 KB SDHP 20 Sit Ups Skill Work Kipping WOD 4 Rounds Run 400m 5 Burpee / Clean and Press Guys 135lb / Gals 95lb Stretch…

WOD

August 22, 2012 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 20 High Knees 10 Tuck Jumps Skill Work 3 Rounds 30 sec L-Sit 30 sec Handstand Position WOD 4 Rounds 40 Double Unders Run 400m Stretch…

WOD

August 21, 2012 | No Comments

Warm Up 3 Rounds 100ft Karaoke 15 Push Presses w/unloaded bar 15 SDHP w/unloaded bar Strength Deadlift 5 x 5 x 5 x 5 x 5 WOD 3 Rounds 10 Push Presses Guys 115lb / Gals 75lb 12 Box Jumps 21 Russian KB Swings Guys 55lb / Gals 35lb Stretch…

WOD

August 20, 2012 | No Comments

Warm Up 2 Rounds 100ft Power Skips 10 Hands in/out with thumbs up 10 Hands in/out with thumbs down 20 Small Shoulder Circles forward 20 Small Shoulder Circles backward Skill Work Fitness Baseline Assessment for Time Row 500m 40 Squats 30 Sit Ups 20 P…

WOD

August 18, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Squats 15 Cleans Skill Work Front Squat / Thruster WOD 5 Rounds for Time 5 Front Squats Guys 135lbs / Gals 95lbs 3 Tire Flips Run 200m Stretch…

Class Time Change

August 17, 2012 | No Comments

Attention imates!  Beginning Monday, 8/20, we will change the morning session starting time to 5:30am based on your feedback.  Please note the time change and respect Coach Jim’s willingess to work with your schedules by being in attendance o…

WOD

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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…