WOD+

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…

WOD

September 25, 2012 | No Comments

Warm Up 3 Rounds 100ft High Kicks 100ft High Knees 50ft Walking Lunges 50ft Alligator Walk Strength Hang Clean 5 X 5 X 5 X 5 X 5 WOD 4 Rounds 5 Wall Crawls 100ft Broad Jumps Stretch…

WOD

September 24, 2012 | No Comments

Warm Up 3 Rounds Row 250m 20 Power Jacks 20 Lever Rows each side Strength Deadlift 2 x 2 x 2 x 2 x 2 x 2 x 2 x 2 WOD 12 Min AMRAP 10 Pullups 20 Squats Stretch…

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…