WOD+

WOD

September 22, 2012 | No Comments

Warm Up 3 Rounds 1 min Bar Thruster 1 min Bar SDHP WOD “Bad Snake” 1 min Jump Rope 21 K2E 50 Pushups 15 L – Pullups 1 min Jump Rope 15 K2E 35 Pushups 12 L – Pullups 1 min Jump Rope 12 K2E 20 Pushups 9 L – Pullups Stretch…

WOD

September 21, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Ring Rows 50ft High Knees 50ft High Kicks Strength Bent Over Barbell Rows 7 x 7 x 7 x 7 x 7 WOD 5 Rounds 20 Burpees 20 KB Swings Guys 55lb / Gals 35lb Stretch Remember, noon class has been moved to 11:00am tomorrow mornin…

WOD

September 20, 2012 | No Comments

SWarm Up 3 Rounds 30sec Criss Cross Jacks 30sec Squats 30sec Pushups 30sec Sit Ups 1min Rest Strength Clean 3 x 3 x 3 x 3 x 3 WOD 8min AMRAP 2 KB Thrusters Guys 35lb / Gals 18lb (1 each arm) 8 One-armed KB Swings (4 each arm) 8 Toe Touches Stretch …

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

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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

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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…