WOD+

WOD

May 31, 2012 | No Comments

Warm Up 2 Rounds Row 250m 15 Dumbell presses 15 O/H squats Strength Sumo Deadlift 5 x 5 x 5 x 5 x 5 WOD 4 Rounds Run 200m 5 Deadlifts 5 Hang cleans 5 Push presses Guys 135lb / Gals 95lb Once you begin your deadlifts, you must hold onto the bar for th…

WOD

May 25, 2012 | No Comments

Warm Up 2 Rounds Run 200m Broadjump 50ft 15 Dumbell presses WOD “300″ 25 Pullups 50 Deadlifts Guys 135lb / Gals 95lb 50 Pushups 50 Box jumps 50 Floor wipers 50 One-armed clean and jerks Guys 35lb / Gals 18lb 25 Pullups Stretch…

WOD

May 24, 2012 | No Comments

Warm Up 3 Rounds 15 Bar presses 30 Moutain climbers Shoulder openers Strength Hang snatch 5 x 5 x 5 x 5 x 5 WOD 5 Rounds 10 Bar-facing burpees 10 Push Presses Guys 135lb / Gals 95lb Stretch…

WOD

May 23, 2012 | 2 Comments

Warm Up 2 Rounds Row 500m Skill Work Push press WOD “Griff” 2 Rounds Run 800m forwards Run 400m backwards Plank / Pushup position work Stretch…

WOD

May 22, 2012 | No Comments

Warm Up 10 Thrusters with bar 10 Burpees 10 Good mornings with bar Strength Clean and jerk 10 x 6 x 3 x 3 x 3 WOD “Napier” Hero WOD 10 Rounds 10 Power cleans Guys 95lb / Gals 65lb 5 Wall climbers 20 Double unders OR 60 jumprope singles St…

WOD

May 21, 2012 | No Comments

Warm Up 2 Rounds Row 250m 20 Power lunges 15 Dumbell presses Skill Work Overhead squat WOD 15min AMRAP 5 Ring dips 10 Overhead squats 15 Donkey kicks Stretch…

WOD

May 19, 2012 | No Comments

Warm Up 3 Rounds 30sec Jumping jacks 30sec Burpees 30sec Mountain climbers 30sec Lateral Hops 1min rest Skill Work Superman / Hollow rock Kipping Handstands WOD “Lynne” 5 Rounds UNTIMED Max reps of body weight bench press Max reps of pull…

WOD

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Fri 5/18/12 Warm Up 3 Rounds 30 sec Jumping jacks 30 sec Squats 30 sec Mountain climbers 30 sec Lateral hops 1min rest Skill Work Squat Clean WOD 5 Rounds for time Run 200m 10 Burpees 10 Box jumps 2 Squat cleans Guys 185lb / Gals 95lb Stretch…

WOD

May 17, 2012 | No Comments

Warm Up 3 Rounds 5 Man makers 20 Jumping jacks Strength Maximum effort shoulder press WOD “100 Pullups” Run 200m Do as many pullups as possible without letting go of the bar Once you let go of the bar run 200m Repeat until you accomplish …

WOD

May 16, 2012 | No Comments

Wed 5/16/12 Warm Up 2 Rounds 30 Double unders OR 90 jumpropes 20 Step backs 100ft High knees Skill Work SDHP WOD “Fight Gone Bad” 3 Rounds 1 min Wall balls 1 min SDHP 1 min Box jumps 1 min Push presses 1 min Row 1 min Rest Keep track of y…