WOD

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)

10.17.14 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up Skill: 5 min Butterfly Pull Up Work WOD: 50 Air Squat 50 Push Ups 50 Russian Swings 50 Pull Ups


October 16th, 2014 | Comments (0)

10.16.14 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up SWOD: DeadLift – 5×5 Linear (80%) 3 Position Clean- 5×2 Progressive


October 15th, 2014 | Comments (0)

10.15.14 WOD

 Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up Skill: 5 min HSPU Work WOD: 3 rounds for time of: Run 400 meters 21 Hang Clean (115/75) 12 Ring Dips


October 14th, 2014 | Comments (0)

10.14.2014 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up SWOD: Full Clean 5×2 (work up to a heavy 2 reps) WOD: 20 min AMRAP of: 60 Bar-facing burpees 45 ABMAT [...]


October 13th, 2014 | Comments (0)

10.13.2014 WOD

Warm Up: 800m Run 2 Rounds: Lizard Crawls Inch Worms 10 Ring Rows 2 Rounds: 5 Strict Pull Ups 10 Push Ups 2 Rounds: 10 V sit ups 15 supermen – Bergner warm up Skill: 5 min Butterfly Pull Up Work WOD: “Amanda” 9-7-5 reps for time of: Muscle-up Squat snatch (135 / 95 lbs)


October 12th, 2014 | Comments (0)

10.10.14 WOD

The gym will be closed for the 4:30 and 5:30 pm classes only in hopes that you will go to Brickwall Downtown to do this WOD at 6:30 pm.  We will be open for all other class times. This WOD is in memory of Kassilina Luellajo Schroeder. She was diagnosed with AML (a type of [...]


October 9th, 2014 | Comments (0)

10.09.14 WOD

Warm Up:500m row2 rounds:3 Arm Bar stretches 10 ring Rows400m Run3 Rounds10 KB Swings5 Goblet Squats100 Double Unders SWOD: Overhead Squat3*15 (135/95) or add 5lbs to last week WOD: 15 min Amrap:5 Deadlift (245/185)10 Box Jump (24/20)15 WBs (20/15)10 Deadlift15 Box Jump20 Wall Balls and so on……


October 8th, 2014 | Comments (0)

10.08.14 WOD

Warm Up:500m row2 rounds:3 Arm Bar stretches 10 ring Rows400m Run3 Rounds10 KB Swings5 Goblet Squats100 Double Unders Skill: Butterfly Pull Up Progression10 MinsButterfly on low barHollow rock WOD: Hang Squat Snatch 2-2-2-2-2


October 7th, 2014 | Comments (0)