WOD+

WOD

December 26, 2012 | No Comments

Warm Up Row 500m THEN 3 Rounds 100ft High Kicks 100ft Karaoke 20 Squats 20 Pushups WOD “Danny” 20min AMRAP 30 Box Jumps Guys 24″/ Gals 20″ 20 Push Presses Guys 115lb / Gals 75lb 30 Pullups Stretch…

WOD

December 20, 2012 | No Comments

Warm Up 3 Rounds 20 Deadlifts 20 Presses THEN Row 1000m Strength Clean and Jerk 3 x 3 x 3 x 3 WOD “Grace” 30 Clean and Jerks Guys 135lb / Gals 95lb Stretch…

WOD

December 18, 2012 | No Comments

Warm Up 3 Rounds 30 Push Jacks 50ft Walking Lunges 100ft Power Skips 15 Dumbbell Presses Strength Max Effort Deadlift WOD 5 Rounds Guys 135lb / Gals 95lb 5 Push Presses 5 Hang Cleans 10 Pullups Stretch…

WOD

December 15, 2012 | No Comments

Warm Up Row 1000m 3 Rounds 20 Jumping Jacks 10 Burpees Star Jumps WOD 6 Rounds 12 x 100ft Plate Carry Guys 45lb / Gals 25lb Using the same bar, change weights 12 Push Press Guys 115lb / Gals 75lb 12 Box Jumps Guys 24″ / Gals 20″ 12 SDHP G…

WOD

December 14, 2012 | No Comments

Warm Up 3 Rounds 15 Judo Pushups 15 Squats 15 Good Mornings Strength MAX Bench Press WOD 5 Rounds 5 One-armed Russian KB Swings Guys 1.5pood / Gals 1.0pood 10 Deadlifts Guys 225lb / Gals 185lb 10 Pullups Stretch…

WOD

December 13, 2012 | No Comments

Warm Up 3 Rounds 30sec Each Jumping Jacks Burpees Mountain Climbers Lateral Hops 1min Rest Between Rounds Strength Hang Clean 5 x 5 x 5 x 5 x 5 WOD 12 Min AMRAP 10 Med Ball Cleans Guys 20lb / Gals 16lb 5 Lever Punches Guys 70lb / Gals 55lb 5 Broad Ju…

WOD

December 12, 2012 | No Comments

Warm Up 4 Rounds 100ft Power Skips 100ft High Knees 100ft High Kicks THEN Row 1000m 2min Jump Rope WOD “Filthy 50″ 50 Box Jumps Guys 24″ / Gals 20″ 50 Jumping Pullups 50 KB Swings 1pood 50 Walking Lunges 50 K2E 50 Push Press 4…

WOD

December 11, 2012 | No Comments

Warm Up “Jackie” Row 1000m 50 Thrusters with 45lb 30 Pullups Strength Deadlift 7 x 7 x 7 x 7 x 7 WOD 5 Rounds 50 Double Unders Stretch…

WOD

December 10, 2012 | No Comments

Warm Up 5min AMRAP 5 Pullups 10 Pushups 15 Squats Strength Guys 135lb / Gals 95lb One Squat Snatch every 30 seconds for 10 minutes Double WOD! WOD #1 50 SDHP Guys and Gals 45lb 40 Sit Ups 30 Push Presses Guys 95lb / Gals 65lb 20 KB Swings Guys 1.5poo…

WOD

December 8, 2012 | No Comments

Warm Up 3 Rounds Row 500m 15 Burpees 15 DB Shoulder Presses 50ft Lunges WOD “Arnie” Guys 1.5pood / Gals 1.0pood / Firebreathers 2.0pood 21 Turkish Get Ups Right Arm 50 American KB Swings 21 O/H Squats Left Arm 50 American KB Swings 21 O/H…