WOD+

WOD

July 28, 2012 | No Comments

Warm Up 2 Rounds Run 200m 10 Burpees 10 Push Presses 10 Squats Skill Work Handstands / HSPU L – Sits Muscle Ups WOD 4 Rounds Place an object 12″ above your max reach 30 Jump and Touches 20 Deadlifts Guys 185lbs / Gals 115lbs 10 HSPU Stret…

WOD

July 26, 2012 | No Comments

Warm Up 50 Jumping Jacks Then the following to be performed with an empty bar 20 Deadlifts 15 Hang Snatches 10 Overhead Squats 10 Push Presses Strength Press MAX effort WOD “No Man Left Behind” Team members CAN NOT move on to next exerci…

WOD

July 25, 2012 | No Comments

Warm Up 2 Rounds Row 250m 20 Box Steps 20 Dumbell Presses 20 Sit Ups Skill Work Kipping WOD 50 Wallballs Guys 20lbs / Gals 16lbs 25 Toes 2 Bar 40 Wallballs 20 T2B 30 Wallballs 15 T2B 20 Wallballs 10 T2B 10 Wallballs 5 T2B Stretch…

WOD

July 24, 2012 | No Comments

Warm Up 3 Rounds 15 Push Jacks 15 Pushups 15 Power Cleans Strength Back Squat MAX Effort WOD 8min AMRAP 4 HSPU 6 Hang Cleans Guys 115lbs / Gals 75lbs 8 Pullups Strech…

WOD

July 23, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Triceps Pushups Skill Work Front Squat and Back Squat WOD 100 Double Unders 50 Burpees Stretch…

WOD

July 21, 2012 | No Comments

Warm Up 15 Burpees 15 Deadlifts w/medium load 15 Push Presses w/medium load Skill Work Medicine Ball Slam / Medicine Ball Shot Put WOD 3 Rounds 200m weight carry Guys 135lbs / Gals 95lbs 3 Tire Flips 10 Med Ball Slams Guys 20lbs / Gals 10lbs 2 Med Ba…

WOD

July 19, 2012 | No Comments

Warm Up 3 Rounds 10 Front Squats 10 Push Presses 20 Mountain Climbers Skill Work Thrusters Double Unders WOD Run 800 m 3 Rounds 15 Burpees 30 Double Unders Run 800m Stretch…

WOD

July 18, 2012 | No Comments

Warm Up 3 Rounds Buergener Warm Up (Yes, again.  It’s important!) Skill Work Snatch WOD “Isabel” 30 Snatches for time Guys 135lbs / Gals 95lbs Midline Stabilization Work Stretch…

WOD

July 17, 2012 | No Comments

Warm Up 3 Rounds Buergener warm up Skill Work Snatch WOD 4 Rounds Run 400m Jump in/out of 2 tires Stretch…

WOD

July 16, 2012 | No Comments

Warm Up 3 Rounds 15 Deadlifts 10 Hang Cleans 10 Pushups Skill Work Power Clean / Clean WOD “Elizabeth” 21 – 15 – 9 Clean Guys 135lbs / Gals 95lbs Ring Dips There will be a 12min cap on this workout Stretch…