WOD+

WOD

January 8, 2013 | No Comments

Warm Up 3 Rounds Row 750m 15 Thrusters 50ft Broad Jumps Strength Front Squat 3 x 3 x 3 x 3 x 3 x 3 WOD 5 Rounds 4 Sumo Deadlifts Guys 225lb / Gals 135lb 8 Box Jumps Guys 24″ / Gals 20″ 16 Plyo Pushups Stretch…

WOD

January 4, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Ring Pushups 15 Ring Rows 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 5 Rounds 10 Pullups 10 Sit Ups Stretch…

WOD

January 3, 2013 | No Comments

Warm Up 3 Rounds 20 Deadlifts 20 KB Upright Rows 20 Push Presses Strength Clean and Jerk 2 x 2 x 2 x 2 x 2 WOD 10min AMRAP 6 K2E 4 Burpees 2 Squat Snatch Guys 135lb / Gals 95lb Stretch…

WOD

January 2, 2013 | No Comments

Warm Up 3 Rounds 20 Push Jacks 100ft High Kicks 100ft Karaoke 20 Ring Rows 15 Shoulder Press THEN 3 Rounds Row 500m Rest 1 minute between rounds WOD 4 Rounds 15 Med Ball Clean Wall Balls 15 Sit Ups 15 Push Ups Stretch…


WOD

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Warm Up Row 1500m THEN 3 Rounds 15 DB Bench Press 20 Light KB Clean and Press 20 Power Lunges Strength Press 7 x 7 x 7 x 7 OPTIONAL 80% Max Bench Press 3 x 3 x 3 x 3 x 3 x 3 x 3 x 3 WOD 8 Min AMRAP 2 Front […]…

WOD

December 26, 2012 | No Comments

Warm Up Row 500m THEN 3 Rounds 100ft High Kicks 100ft Karaoke 20 Squats 20 Pushups WOD “Danny” 20min AMRAP 30 Box Jumps Guys 24″/ Gals 20″ 20 Push Presses Guys 115lb / Gals 75lb 30 Pullups Stretch…

WOD

December 20, 2012 | No Comments

Warm Up 3 Rounds 20 Deadlifts 20 Presses THEN Row 1000m Strength Clean and Jerk 3 x 3 x 3 x 3 WOD “Grace” 30 Clean and Jerks Guys 135lb / Gals 95lb Stretch…

WOD

December 18, 2012 | No Comments

Warm Up 3 Rounds 30 Push Jacks 50ft Walking Lunges 100ft Power Skips 15 Dumbbell Presses Strength Max Effort Deadlift WOD 5 Rounds Guys 135lb / Gals 95lb 5 Push Presses 5 Hang Cleans 10 Pullups Stretch…

WOD

December 15, 2012 | No Comments

Warm Up Row 1000m 3 Rounds 20 Jumping Jacks 10 Burpees Star Jumps WOD 6 Rounds 12 x 100ft Plate Carry Guys 45lb / Gals 25lb Using the same bar, change weights 12 Push Press Guys 115lb / Gals 75lb 12 Box Jumps Guys 24″ / Gals 20″ 12 SDHP G…