WOD+

WOD

September 19, 2012 | No Comments

Warm Up 4 Rounds 15 Dumbbell Presses 15 O/H Squats 15 Sit Ups 1min Jump Rope WOD 3 Rounds Row 500m 15 Deadlifts @ body weight 21 Box Jumps Stretch…

Saturday 9/22/12 Schedule Change

September 18, 2012 | No Comments

Attention inmates!  This Saturday our noon class will be moved to 11:00am.  We will assemble the addition to our torture rack afterwards.  If you wish to stick around and help we would love to have you.  We’ll even get lunch!…

WOD

| No Comments

Warm Up 3 Rounds 1min Thrusters 1min SDHP 1min Strength Bench Press 5 x 5 x 5 x 5 x 5 WOD 10min AMRAP 5 Burpee Box Jumps 10 KB Swings Guys 1.5pood / Gals 1pood Stretch…

WOD

September 17, 2012 | No Comments

Warm Up 3 Rounds 30sec Jumping Jacks 30sec Burpees 30sec Mountain Climbers 30sec Lateral hops 1min Rest Strength Back Squat 7 x 7 x 7 x 7 x 7 WOD “Randy” 75 Power Snatches Guys 75lb / Gals 55lb Stretch…

WOD

September 11, 2012 | No Comments

Warm Up 3 Rounds 20 Hip Openers 16 Power Lunges 10 Burpees Skill Work Squat Series WOD 12min AMRAP Run 200m 21 T2B 12 Sit Ups Stretch  …

NEW CLASS TIME ADDED!

September 10, 2012 | No Comments

Attention inmates!  Per your request we have added a Monday through Friday 9:00am session.  That is all!…

WOD

| No Comments

Warm Up 3 Rounds 100ft Power Skips 15 Pushups 15 Squats Skill Work Press Series WOD 8 min AMRAP 3 HSPU 6 Walking Lunges 9 Situps Stretch and Mobility Work…

WOD

September 8, 2012 | No Comments

Warm Up 3 Rounds Burgener Warm Up Skill Work Snatch WOD 21 – 15 -9 Squat Snatch Guys 95lb / Gals 65lb Double Unders Stretch…

WOD

September 4, 2012 | No Comments

Warm Up 3 Rounds Run 200m 50ft Walking Lunges 15 Plate Rows Skill Work Thruster / SDHP WOD 4 Rounds – Each round run as a heat.  Record your best time 50 Squats Row 500m Stretch…

WOD

August 31, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Ring Rows 15 Light KB Swings Skill Work Cleans / Hang Cleans WOD 8 Rounds 5 Hang Cleans Guys 135lb / Gals 95lb 10 Bent Over Rows Guys 135lb / Gals 95lb Stretch…