WOD+

July 12, 2013 | No Comments

Warm Up 12 Min AMRAP Run 400m 10 Squats 15 Push Press WOD “Fran” 21 – 15 – 9 Thrusters (135/95) Pullups Mobility and Stretch…

WOD

July 3, 2013 | No Comments

Warm Up 3 Rounds Shoulder Openers 15 Bent Over Rows 15 Tricep Pushups 15 Squats Strength EMOM Even minutes 3-5 Muscle Ups OR 6 Pullups and 6 Dips Odd minutes 8 Alternating DB Snatch Midline 1-10 / 10-1 K2E / Back Extensions WOD Tabata Sprints x2 Rest…

WOD

July 1, 2013 | No Comments

Warm Up 3 Rounds Run 200m 10 Push Press 10 Hang Squat Snatch Strength Push Press 3 x 3 x 3 x 3 x 3 Start heavy and add 5lbs each set Conditioning Row 1000m 100 Double Unders 10 Squat Snatch (185/105) WOD 1 – 10 Reverse Ladder KBs (Deuce/1.5) T2…

WOD

June 26, 2013 | No Comments

Warm Up Run 400m 3 Rounds 15 SDHP 15 Push Press WOD 1 5 Rounds Row 300m Guys < 1:42 Gals < 1:55 20 Burpees for each round you don’t beat the prescribed time Then WOD 2 12 Minute Cap 12 – 9 – 6 – 3 Deadlift (225/135) Wall…

WOD

June 25, 2013 | No Comments

Warm Up 4 Rounds Row 500m Rest 1:30 Take 3 seconds off your time each round WOD NOT FOR TIME 12 Cleans (265/185) 12 Back Squats (265/185) 12 Snatches (205/125) If you can’t handle the Rx weight then choose a weight you can perform 1-2 reps at a…

WOD

June 24, 2013 | No Comments

Warm Up 30 Seconds Each Jumping Jacks Burpees Mountain Climbers Lateral Hops WOD “Ivan the Terrible” 50 Unbroken Double Unders 50 Lunges 50 Pushuups 50 Sit Ups Repeat for 40, 30, 20, 10 reps Stretch…

WOD

June 20, 2013 | No Comments

Warm Up 200m Run 100ft Chasse 200ft Alligator walk with two pushups each rep 20 Windmills 20 Shoulder Punches 10 Side Kicks 10 Back Kicks WOD 5 Rounds NOT FOR TIME 5 Bridge Ups 5 Tuck Ins 5 Straddle Ins 5 L-Support Leg Lifts 5 Inverted Hang to Pike H…

WOD

June 19, 2013 | No Comments

Warm Up 3 Rounds Shoulder Openers 100ft High Kicks 100ft Carioca 50ft Walking High Knee Pull 50ft Butt Kicks WOD 25s Minutes of movement OR Set 1RM on lift(s) of your choice Mobility and Mash…

WOD

June 18, 2013 | No Comments

Warm Up 3 Rounds 15 Push Jacks 15 Push Press 20 Power Lunges Strength 4 attempt at MAX reps of Press Series with 135/95 lbs. Start with strict Press, move to Push Press then Push Jerk or Split Jerk as you tire. The bar must rest for no more than two …

WOD

June 17, 2013 | No Comments

Warm Up 3 Rounds 15 Pushups 15 KB High Rows 15 Squats Strength O/H Squats 5 @ 75% Working Max 3 @ 85% Working Max 1 @ 95% Working Max Accessory 10 Good Mornings (45/25) 10 Weighted Step Ups (24″/20″) WOD 20 Minute AMRAP “Jackie̶…