WOD+

WOD

May 7, 2012 | No Comments

Warm Up 3 Rounds 100ft Power skips 20 Mountain climbers 15 Dumbell presses Skill work Deadlift WOD 5 Rounds Row 500m 5 Man makers Stretch Max deadlifts tomorrow!  You may want to wear your high socks!  …

WOD

May 4, 2012 | No Comments

Warm Up 3 Rounds Row 500m 20 Squats 20 Pushups WOD Regional Event #4 50 Back squats Guys 135lb / Gals 95lb 40 Pullups 30 Shoulder to overhead Guys 135lb / Gals 95lb 50 Front squats Guys 85lb / Gals 65lb 40 Pullups 30 Shoulder to overhead Guys 85lb / …

WOD

May 3, 2012 | No Comments

Warm Up 2 Rounds 30 Mountain climbers 20 Power lunges 10 Pushups Skill Work 4 Rounds 50ft Weighted walking lunges Guys 50lb / Gals 35lb WOD 21 – 15 – 9 Clean and Jerk Guys 95lb / Gals 65lb Burpees Stretch…

WOD

May 1, 2012 | No Comments

Warm Up 3 Rounds 50 Double unders or 150 Jump ropes 10 Burpees 20 Mountain climbers Strength Front squats 5 x 5 x 5 x 5 x 5 WOD 30 Bar to overhead Skill Work Kipping and butterfly pullups Stretch…

WOD

April 30, 2012 | No Comments

Warm Up 3 Rounds Row 250m 10 Jumping jacks 10 O/H squats 10 Dumbbell presses Skill Work Medicine ball clean WOD 15min AMRAP (as many rounds as possible) 10 Wallballs Guys 20lb / Gals 16lb 10 Box jumps 2 One-armed snatches (1 each arm) Guys 100lb / Ga…

WOD

April 28, 2012 | No Comments

Warm Up 3 Rounds 20 Squats 10 Pullups 10 Burpees WOD Regionals #2 Row 2000m 50 One-legged squats alternating legs 30 Hang cleans Guys 225lb / Gals 185lb Stretch…

CPR Certification Course this Thursday!

April 24, 2012 | No Comments

We still have slots available to attend our CPR Certification course on Thurday at 6:30pm.  The cost is $10 in advance or $12 at the door.  Approximately one week after completion of the course, you will receive your CPR certification in the mail.…

WOD

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Warm Up 2 Rounds Row 250m 20 Squats Strength Hang clean 5 x 3 x 1 WOD “100 Thrusters” Perform max reps of thrusters for 1 minute After each minute of thrusters perform 3 Burpees 3 K2E (knees to elbows) Repeat series until 100 thrusters ar…

WOD

April 23, 2012 | No Comments

Warm up 3 Rounds 15 Jumping jacks 15 Power jacks 15 Cross jacks 15 Burpees Skill Work Deadlift Push press WOD 5 Rounds for time Row 500m 5 Deadlifts Guys 225lb / Gals 185lb 5 Push Presses Guys 135lb / Gals 95lb Stretch…

WOD

April 20, 2012 | No Comments

Warm Up 3 Rounds Sampson stretch 10 O/H squats 10 Sit ups 10 Good mornings 10 Dips Skill Work SDHP (Sumo Deadlift High Pull) WOD Run 800m 25 Pushups 25 Sit ups 25 Air squats 25 Pullups Run 800m Mobility Stretch…
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