WOD

10.31.14 WOD

Happy Halloween!!   Warm Up:800m Run2 Rounds:10 Push Ups5 Goblet Squats8 Lizard Crawls Each Leg2 Rounds:10 Russian Swings6 Pistols10 Inch Worms2 Rounds:5 Scapula Pull Ups5 Pull Ups WOD: “Nightmare Before Christmas”31 Russian Swings (24/16)31 Ring Dips31 KB Snatches31 Box Jumps 24/2031 Brickwall Burps31 Box Jumps31 KB Snatches31 Ring Dips31 Russian Swings 31 min time cap [...]


October 30th, 2014 | Comments (0)

10.30.14 WOD

Warm Up:800m Run2 Rounds:10 Push Ups5 Goblet Squats8 Lizard Crawls Each Leg2 Rounds:10 Russian Swings6 Pistols10 Inch Worms2 Rounds:5 Scapula Pull Ups5 Pull Ups  WOD: “Tarzan” Death by: Muscle-up or KB swing burpee 3 legless rope climbs to be completed upon finishing


October 29th, 2014 | Comments (0)

10.29.14 WOD

Warm Up:800m Run2 Rounds:10 Push Ups5 Goblet Squats8 Lizard Crawls Each Leg2 Rounds:10 Russian Swings6 Pistols10 Inch Worms2 Rounds:5 Scapula Pull Ups5 Pull Ups  WOD: “The Lion King” 3 Rounds:10 Full Clean and Jerks (185/105)800m Run 20 Minute time cap


October 28th, 2014 | Comments (0)

10.28.14 WOD

Warm Up:800m Run2 Rounds:10 Push Ups5 Goblet Squats8 Lizard Crawls Each Leg2 Rounds:10 Russian Swings6 Pistols10 Inch Worms2 Rounds:5 Scapula Pull Ups5 Pull Ups WOD: “Aladdin” 15 Min AMRAP10 Push Ups20 ABMAT Sit Ups10 Burpee’s20 Wall Balls (20/14)


October 27th, 2014 | Comments (0)

10.27.14 WOD

Theme week.  Let’s work hard and have fun! Warm Up: 800m Run 2 Rounds: 10 Push Ups 5 Goblet Squats 8 Lizard Crawls Each Leg 2 Rounds: 10 Russian Swings 6 Pistols 10 Inch Worms 2 Rounds: 5 Scapula Pull Ups 5 Pull Ups WOD: “Beauty and the Beast” 5 Rounds: 10 Deadlifts (275/185) 25 [...]


October 26th, 2014 | Comments (0)

10.24.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold Skill: 5 Minutes Pull Up technique  WOD: 12 Min AMRAP 21-18-15-12-9-6-3 Overhead Squats (95/65) C2B Pull [...]


October 23rd, 2014 | Comments (0)

10.23.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold WOD: EMOM (95/65) 1 Deadlift 1 Hang Clean 1 Push Press  1 Back Squat – every [...]


October 22nd, 2014 | Comments (0)

10.22.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold SWOD: 5×5 Overhead Squats (Progressive) WOD: 3 Rounds: 20 KB Snatches (16/12) 10 Alternating Pistols (16/12)


October 21st, 2014 | Comments (0)

10.21.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold Group shoulder warm up Skill: 5 Min HSPU Work WOD: 17 Min Time Cap 3 Rounds: [...]


October 20th, 2014 | Comments (0)

10.20.2014 WOD

Warm up: 500m Row 30 jumping jacks 2 Rounds: 10 Russian Swings 5 Goblet squats And then: 200m Run 2 Rounds: 10 GHD Sit Ups 10 Back Ext And then 2 rounds: 10 lizard Crawl 30 Sec Squat hold Group shoulder warm up SKILL: 5 Min Butterfly Pull Up Drills SWOD: 4*5 DBL KB Strict [...]


October 19th, 2014 | Comments (0)