WOD+

WOD

October 25, 2012 | No Comments

Warm Up 3 Rounds, 1min each Jump Rope Power Cleans Sit Ups Rest Strength Squat Hang Clean 3 x 3 x 3 x 3 x 3 WOD 12 Min AMRAP 30 Box Jumps Guys 24″ / Gals 20″ 30 O/H Squats Guys 115lb / Gals 85lb 30 T2B 10 Muscle Ups Stretch The “R&#…

WOD

October 24, 2012 | No Comments

Warm Up Choose One of the Following 3 Round Series 30sec Jumping Jacks 30sec Burpees 30sec Mountain Climbers 30sec Side Hops 1min Rest OR Row 250m 40 Squats 30 Sit Ups 20 Pushups 10 Pullups or Ring Rows lmin Rest WOD We’re going outside! 1 Mile…

WOD

October 23, 2012 | No Comments

Warm Up 3 Rounds 15 Ring Rows 100ft Squat Turns 50ft Broad Jumps Strength Weighted Pullups 5 x 5 x 5 x 5 x 5 WOD 12 Min AMRAP 4 Lever Rows each arm Guys 50lb / Gals 25lb 8 Med Ball Cleans Guys 20lb / Gals 16lb 16 T2B Stretch…

WOD

October 22, 2012 | No Comments

Warm Up 3 Rounds Row 250m 20 KB Sumo Deadlift 20 Hang Clean and Press Strength Snatch Grip Deadlift 5 x 5 x 5 x 5 x 5 WOD 5 Rounds Guys 115lbs / Gals 85lbs 50 Double Unders 5 Curtis Press Stretch…

WOD

October 18, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Hang Clean and Press 100ft Power Skips 15 Squats Strength Snatch Balance 3 x 3 x 3 x 3 x 3 WOD 10 Min AMRAP Guys 95lbs / Gals 65lbs 15 Bent Over Rows 15 Hang Snatches 15 O/H Squats Stretch…

WOD

October 17, 2012 | No Comments

Warm Up 3 Rounds 30sec Jump Rope 30sec Burpees 30sec Ring Rows 30sec Mountain Climbers lmin Rest Today is “Shut Up and Muscle Up” day. We’re going to work the muscle up progression and score some first time success stories. If you&#…

WOD

October 16, 2012 | No Comments

Warm Up 3 Rounds 1min Jump Rope 15 Push Presses 100ft Karaoke 20 Power Lunges Strength One-Armed Presses 5 x 5 x 5 x 5 WOD 4 Rounds 15 KB Swings Guys 1.5pood / Gals 1pood 15 Power Cleans Guys 95lb / Gals 65lb 15 Box Jumps Guys 24″ / Gals 20R…

WOD

October 15, 2012 | No Comments

Warm Up 3 Rounds Row 250m 100ft Walking Lunges 15 Burpees Skill Work Pistols WOD Fran 21 – 15 – 9 Thrusters Guys 95lb / Gals 65lb Pullups Stretch…

WOD

October 11, 2012 | No Comments

Warm Up 3 Rounds 100ft Power Skips 100ft High Knees 20 Power Jacks 20 Dips Strength Thruster 5 x 5 x 5 x 5 x 5 WOD 12min AMRAP 2 Muscle Ups or 3 Pullups + 3 Dips 4 Deadlifts Guys 225lbs / Gals 185lbs 8 K2E Stretch…

WOD

October 10, 2012 | No Comments

Warm Up Row 250m 100ft Lunge-Lunge, Squat-Squat 15 KB Upright Rows Skill Squat / Front Squat / Thruster WOD 50 Med Ball Cleans Guys 20lb / Gals 16lb 25 Wallballs 10 V Ups Stretch…