WOD+

WOD

February 1, 2013 | No Comments

Warm Up 3 Rounds 30 Jumping Jacks 15 Pushups 100ft Walking Lunges Strength Bench Press 1 set of 8 reps at 85% Max with Regular Grip 2 sets of 10 at 75% Max with Wide Grip 2 sets of 10 at 70% Max with Narrow Grip WOD 5 Rounds 10 KB Swings Guys 1.5pood…

WOD

January 31, 2013 | No Comments

Warm Up 3 Rounds Row 500m 100ft Karaoke Shoulder Openers Strength SDHP 7 x 7 x 7 x 7 x 7 WOD Walk on hands for 500ft Stretch…

WOD

January 30, 2013 | No Comments

Warm Up 3 Rounds 100ft Power Skips 15 Ring Rows 15 Dumbbell Press WOD “Barbara” 5 Rounds 20 Pullups 30 Pushups 40 Sit Ups 50 Squats Stretch…

WOD

January 29, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Deadlifts 15 Push Press Strength Deadlift 5 x 5 x 5 x 5 x 5 WOD 30 Push Press for Time Guys 135lb / Gals 95lb Stretch…

WOD

January 28, 2013 | No Comments

Warm Up 3 Rounds Burgener Warmup Strength Snatch 5 x 5 x 5 x 5 x 5 WOD 5 Rounds 1 One-armed Snatch Each Arm Guys 95lb / Gals 65lb 10 Bent Over Rows Guys 95lb / Gals 65lb 5 Pullups Stretch…

WOD

January 21, 2013 | No Comments

Warm Up 3 Rounds Strength Strength 3 x 3 x 3 x 3 x 3 WOD 5 Rounds 10 Burpees 10 O/H Squats Guys 95lb / Gals 65kb Stretch…

January 18, 2013 | No Comments

Warm Up 3 Rounds Row 500m 15 Thrusters Strength Bench Press 1 set of 8 Reps @ 75% Max with Regular Grip 2 sets of 10 Reps @ 65% Max with Wide Grip 2 sets of 10 Reps @ 60% Max with Narrow Grip WOD 5 Rounds SDHP Guys 95lb / Gals 65lb 5 Med […]…

WOD

January 17, 2013 | No Comments

Warm Up 3 Rounds 15 Overhead Squats 15 Push Presses 100ft Power Skips Strength Snatch Balance 5 x 5 x 5 x 5 x 5 WOD 6 Rounds 50 Squats 25 Ring Dips Stretch…

WOD

January 16, 2013 | No Comments

Warm Up 3 Rounds 10 T2B 10 Pushups 100ft High Kicks Skill Rope Climbing WOD 7 Rounds for Quality NOT for Time 7 Inverted Hangs to Plank 20 Ring Pushups Stretch…

WOD

January 15, 2013 | No Comments

Warm Up 3 Rounds Row 500m 20 Ring Rows 20 Pushups 20 Power Lunges Strength Single Leg Deadlifts 5 x 5 x 5 x 5 WOD 50 Double Unders 40 K2E 30 Wallballs Guys 20lb / Gals 16lb 20 HSPU 10 Pullups Stretch…