WOD+

WOD

June 25, 2013 | No Comments

Warm Up 4 Rounds Row 500m Rest 1:30 Take 3 seconds off your time each round WOD NOT FOR TIME 12 Cleans (265/185) 12 Back Squats (265/185) 12 Snatches (205/125) If you can’t handle the Rx weight then choose a weight you can perform 1-2 reps at a…

WOD

June 24, 2013 | No Comments

Warm Up 30 Seconds Each Jumping Jacks Burpees Mountain Climbers Lateral Hops WOD “Ivan the Terrible” 50 Unbroken Double Unders 50 Lunges 50 Pushuups 50 Sit Ups Repeat for 40, 30, 20, 10 reps Stretch…

WOD

June 20, 2013 | No Comments

Warm Up 200m Run 100ft Chasse 200ft Alligator walk with two pushups each rep 20 Windmills 20 Shoulder Punches 10 Side Kicks 10 Back Kicks WOD 5 Rounds NOT FOR TIME 5 Bridge Ups 5 Tuck Ins 5 Straddle Ins 5 L-Support Leg Lifts 5 Inverted Hang to Pike H…

WOD

June 19, 2013 | No Comments

Warm Up 3 Rounds Shoulder Openers 100ft High Kicks 100ft Carioca 50ft Walking High Knee Pull 50ft Butt Kicks WOD 25s Minutes of movement OR Set 1RM on lift(s) of your choice Mobility and Mash…

WOD

June 18, 2013 | No Comments

Warm Up 3 Rounds 15 Push Jacks 15 Push Press 20 Power Lunges Strength 4 attempt at MAX reps of Press Series with 135/95 lbs. Start with strict Press, move to Push Press then Push Jerk or Split Jerk as you tire. The bar must rest for no more than two …

WOD

June 17, 2013 | No Comments

Warm Up 3 Rounds 15 Pushups 15 KB High Rows 15 Squats Strength O/H Squats 5 @ 75% Working Max 3 @ 85% Working Max 1 @ 95% Working Max Accessory 10 Good Mornings (45/25) 10 Weighted Step Ups (24″/20″) WOD 20 Minute AMRAP “Jackie̶…

WOD

June 14, 2013 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 100ft High Kicks 15 Burpees WOD 1 “Grace” 30 Clean and Jerks (135 / 95) WOD 2 “Griff” 2 Rounds Run 800m Forward Run 400m Backward WOD 3 60sec Max Pullups Stretch…

WOD

June 13, 2013 | No Comments

Warm Up 3 Rounds 15 Deadlifts 15 Hang Cleans 15 Tricep Pushups WOD 100 Double Unders 50 KB Swings (1.5 / 1.0) 40 T2B 30 Wallballs (20 / 16) 20 Box Jumps (24″ / 20″) 10 Power Cleans (205 / 145) 5 Muscle Ups Mobility and Stretch…

WOD

June 11, 2013 | No Comments

Warm Up 5 Min “Cindy” 5 Pullups or Ring Rows 10 Pushups 15 Squats WOD On a running clock 7 Min AMRAP 25 Double Unders 25 Situps 3 Min Rest 7 Min AMRAP 7 C2B 7 HSPU 3 Min Rest 7 Burpees 7 Box Jump Overs (30′ / 24″) Stretch…

WOD

June 10, 2013 | No Comments

Warm Up 2 Rounds Shoulder Openers 15 Presses 15 O/H Squats Strength O/H Squats 3 x 3 x AMRAP with Heavy Weight Accessory 4 Rounds 12 KB Swings (1.5 / 1.0) 12 GHD Raises Then EMOM for 10 Min 3 TNG Snatches @ 70% 1 RM WOD 10 Min AMRAP Run 400m Max Effo…