WOD+

WOD

December 7, 2012 | No Comments

Warm Up 3 Rounds Row 500m 20 Hang Clean and Press 20 Front Squats Strength Bench Press Your Body Weight 10 x 9 x 8 x 7 x 6 x 5 x 4 x 3 x 2 x 1 WOD 6 Rounds 5 Ring Dips 10 Thrusters Guys 95lb / Gals 65lb 15 K2E Stretch…

WOD

December 5, 2012 | No Comments

Warm Up 3 Rounds Row 500m 1min Jump Rope 100ft Power Skips Agility Ladder Shuffle WOD Complete the following. This is NOT a timed WOD. 3 Sets of 15 Ring Rows 3 1-minute Ring Handstands Practice forward rolling for 5 minutes Practice jumping over high…

WOD

December 4, 2012 | No Comments

Warm Up Row 500m THEN 3 Rounds Agility Ladder Lateral High Knees 15 Squats 15 Pushups 15 Ring Rows Strength Front Squat, take 5 -6 sets to find your 7 Rep Max WOD 4 Rounds 2 Squat Cleans Guys 185lb / Gals 115lb 5 Ninja Warrior Pushups 10 T2B Stretch…

WOD

December 3, 2012 | No Comments

Warm Up 2 Rounds Bergener Warm Up Strength MAX Effort Snatch WOD 5 Rounds 10 KB Swings Guys 1.5pood / Gals 1.0pood 10 Box Jumps Guys 24″ / Gals 20″ Stretch…

WOD

November 29, 2012 | No Comments

Warm Up 3 Rounds 100ft Power Skips 15 Burpees 100ft Karaoke Strength Dumbbell Shoulder Press 5 x 5 x 5 x 5 x 5 WOD 5 Rounds 5 Squat Cleans with Body Weight on Bar 10 KB Swings Guys 1.5pood / Gals 1.0pood 15 Pushups Stretch…

WOD

November 28, 2012 | No Comments

Warm Up 3 Rounds Row 250m 20 Box Dips 10 Standing KB High Pulls 10 Ring Rows WOD “Tyler” 5 Rounds 7 Muscle Ups 21 SDHP Guys 95 lb / Gals 65lb Stretch…

WOD

November 27, 2012 | No Comments

Warm Up 3 Rounds 1 Min Each Alternating Lunges Pushups Sit Ups Rest Strength Good Mornings 5 x 5 x 5 x 5 x 5 WOD 8 Min AMRAP 1 Curtis Press 135lb / Gals 95lb 5 Deadlifts Guys 135lb / Gals 95lb 10 Lateral Burpees Stretch…

WOD

November 26, 2012 | No Comments

Warm Up 3 Rounds Row 250m 15 Presses 15 Squat Snatch Skill O/H Squat 7 x 7 x 7 x 7 x 7 WOD 8 Min AMRAP 2 Snatch Balance Guys 135lb / Gals 95lb 8 Spiderman Mountain Climbers 8 Pullups Stretch…

WOD

November 24, 2012 | No Comments

Warm Up 3 Rounds SDHP THEN Agility Ladder Skill Snatch Balance 10 x 8 x 6 x 4 x 2 WOD 5 Rounds 12 Squats 12 T2B 12 Pushups Stretch…

WOD

November 23, 2012 | No Comments

Warm Up 3 Rounds 15 Squats 15 Presses 15 Shoulder Passthroughs WOD Team WOD 3 Rounds Teammate #1 50ft O/H Carry Guys 185lb / Gals 135lb 50ft Farmers Walk Guys 1.5pood / Gals 1.0pood Teammate #2 Medicine Ball Box Jumps Guys 20lb / Gals 16lb Teammate #…
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