WOD+

WOD

May 11, 2012 | 1 Comment

Warm Up 2 Rounds 100ft Lunge, lunge, lateral turn - squat, lateral turn – squat 15 Push Presses then 2 Rounds 20 SDHP Guys 55lbs / Gals 35lb Skill Work Muscle up WOD 3 Rounds 21 Wall balls Guys 20lb / Gals 16lb then 100ft Farmer’s walk 2…

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May 10, 2012 | No Comments

Please stop by our website on Facebook at http://www.facebook.com/586cfa There’s additional photos, commentary from our community, recepies and other useful information.  There’s even witty comments from Coach Dave on occasion!…

WOD

| 1 Comment

Warm Up 2 Rounds 100ft Walking lunges 20 Dumbell shoulder presses 100ft Lateral hip openers Strength Maximum bench press – 20 minute time limit to get max WOD 10 Minute AMRAP 8 KB swings 10 Box jumps 12 Burpees Stretch…

WOD

May 9, 2012 | No Comments

Warm Up 2 Rounds 30 Push jacks 20 Pushups 20 Step backs 20 High kicks Skill Work Bench press WOD Motor City Metcon Run 1000m 30 HSPU (Handstand pushups) Run 1000m Stretch…

WOD

May 7, 2012 | No Comments

Warm Up 3 Rounds 100ft Power skips 20 Mountain climbers 15 Dumbell presses Skill work Deadlift WOD 5 Rounds Row 500m 5 Man makers Stretch Max deadlifts tomorrow!  You may want to wear your high socks!  …

WOD

May 4, 2012 | No Comments

Warm Up 3 Rounds Row 500m 20 Squats 20 Pushups WOD Regional Event #4 50 Back squats Guys 135lb / Gals 95lb 40 Pullups 30 Shoulder to overhead Guys 135lb / Gals 95lb 50 Front squats Guys 85lb / Gals 65lb 40 Pullups 30 Shoulder to overhead Guys 85lb / …

WOD

May 3, 2012 | No Comments

Warm Up 2 Rounds 30 Mountain climbers 20 Power lunges 10 Pushups Skill Work 4 Rounds 50ft Weighted walking lunges Guys 50lb / Gals 35lb WOD 21 – 15 – 9 Clean and Jerk Guys 95lb / Gals 65lb Burpees Stretch…

WOD

May 1, 2012 | No Comments

Warm Up 3 Rounds 50 Double unders or 150 Jump ropes 10 Burpees 20 Mountain climbers Strength Front squats 5 x 5 x 5 x 5 x 5 WOD 30 Bar to overhead Skill Work Kipping and butterfly pullups Stretch…

WOD

April 30, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Jumping jacks 10 O/H squats 10 Dumbbell presses Skill Work Medicine ball clean WOD 15min AMRAP (as many rounds as possible) 10 Wallballs Guys 20lb / Gals 16lb 10 Box jumps 2 One-armed snatches (1 each arm) Guys 100lb / Ga…

WOD

April 28, 2012 | No Comments

Warm Up 3 Rounds 20 Squats 10 Pullups 10 Burpees WOD Regionals #2 Row 2000m 50 One-legged squats alternating legs 30 Hang cleans Guys 225lb / Gals 185lb Stretch…