´╗┐

WOD+

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…

WOD

June 4, 2013 | No Comments

Warm Up 2 Rounds Burgener Warm Up Strength Every 2 Minutes for 14 Minutes 1 Full Snatch and 1 Hang Snatch 55-65% of 1RM Then Every 2 Minutes for 14 Minutes 1 Squat Clean and 1 Hang Squat Clean 55-65% of 1RM WOD Segmented “Cindy” 10 2-Minu…

WOD

June 3, 2013 | No Comments

Warm Up 3 Rounds Shoulder Openers 15 Shoulder Press 10 O/H Squats Strength O/H Squats Wendler Style 50m Sprint between each set 5 @ 65% 1RM 5 @ 75% 1RM 5 @ 85% 1RM Accessory Work 4 sets 8 – 12 GHD Raises 5 Box Jump Overs (24″ / 20″)…

WOD

May 30, 2013 | No Comments

Warm Up 3┬áRounds 100ft High Kicks 100ft Carioca 1min Jump Rope WOD 30min of continuous movement, maintain a conversational pace Double Unders Jogging Rowing etc… Mobility Work…

WOD

May 29, 2013 | No Comments

Warm Up 2 Rounds 30 Jumping Jacks 20 Side Lunges 15 Pushups Strength Deadlift EMOM for 10min 2 @ 65% 1RM Bench Press 2 @ 65% 1RM hold bottom position for 1 sec each rep Jumping Good Morning 3 x 10 (155/95) 50m Sprint after each round WOD 4 Rounds 8 S…

WOD

May 28, 2013 | No Comments

Warm Up 3 Rounds 100ft Power Skips 100ft Walking Lunges 100ft Spiderman Crawl Strength Front Squat Squat Clean the first rep. Hold the bottom position for 3 sec each rep 5 @ 40% Working Max 5 @ 50% Working Max 5 @ 60% Working Max Press Hold the top p…