WOD+

WOD

October 15, 2012 | No Comments

Warm Up 3 Rounds Row 250m 100ft Walking Lunges 15 Burpees Skill Work Pistols WOD Fran 21 – 15 – 9 Thrusters Guys 95lb / Gals 65lb Pullups Stretch…

WOD

October 11, 2012 | No Comments

Warm Up 3 Rounds 100ft Power Skips 100ft High Knees 20 Power Jacks 20 Dips Strength Thruster 5 x 5 x 5 x 5 x 5 WOD 12min AMRAP 2 Muscle Ups or 3 Pullups + 3 Dips 4 Deadlifts Guys 225lbs / Gals 185lbs 8 K2E Stretch…

WOD

October 10, 2012 | No Comments

Warm Up Row 250m 100ft Lunge-Lunge, Squat-Squat 15 KB Upright Rows Skill Squat / Front Squat / Thruster WOD 50 Med Ball Cleans Guys 20lb / Gals 16lb 25 Wallballs 10 V Ups Stretch…

WOD

October 9, 2012 | No Comments

Warm Up 30 Criss Cross Jacks 20 Power Lunges 20 Ring Rows 20 Shoulder Presses Strength Hang Clean 5 x 5 x 5 x 5 x 5 WOD 10min AMRAP 5 Pullups 5 SDHP Guys 95lb / Gals 65lb Burpees Stretch…

WOD

October 4, 2012 | No Comments

Warm Up 100ft Power Skips 100ft Walking Lunges Strength Front Squat 3 x 3 x 3 x 3 x 3 WOD 5 Rounds 20 Double Unders 20 KB Swings Guys 1.5 pood / Gals 1 pood 20 Box Jumps Guys 24″ / Gals 20″ Stretch…

WOD

October 3, 2012 | No Comments

Warm Up 3 Rounds 100ft High Kicks 1min Thrusters with Empty Bar 15 Ring Rows Skill Pick a skill that gives you trouble WOD Tabata Squat Pushups Sit Ups Pullups 20 sec work 10 sec rest 8 sets per exercise Complete all 8 sets before moving on to next e…

WOD

September 29, 2012 | No Comments

Warm Up 3 Rounds Row 250m 50ft Outside Knee Openers 50ft Inside Knee Openers 10 Pushups Strength Push Jerk 7 x 5 x 3 x 1 WOD JUMP AROUND 21 Box Jumps Guys 24″ / Gals 20″ 15 Pullups 9 Tuck Jumps 21 KB Swings Guys 55lb / Gals 35lb 15 Split …

WOD

September 28, 2012 | No Comments

Warm Up 3 Rounds 10 Burpees 10 Star Jumps 10 Light Deadlifts Strength Good Mornings 5 x 5 x 5 x 5 x 5 WOD 8 Min AMRAP 4 Medicine Ball Cleans Guys 20lb / Gals 16lb 8 Pushups  12 Sit Ups Stretch…

WOD

September 27, 2012 | No Comments

Warm Up Shoulder Pass Throughs 15 Push Presses with empty bar 15 SDHP with empty bar 15 Step Ups Strength Overhead Squat Work to 7 Rep Max WOD 15 Min AMRAP 10 Wallballs Guys 20lb / Gals 16lb 10 Hang Snatches Guys 95lb / Gals 65lb 10 T2B Stretch…

WOD

September 26, 2012 | No Comments

Warm Up 3 Rounds 30sec Light KB Swings 30sec Sit Ups 30sec Power Lunges Midline Stabilization 30sec L-Hang or L-Sit 1min Planks – Front on Forearms, Both Sides on Hands 30sec Slamball WOD 5 Rounds Row 250m 75 Double Unders or 225 Singles Stretc…