WOD

11.27.14 WOD

Warm-up: 300m Row 100 Single Unders 50 Double Unders 2 Rounds: 5 Goblet Squats 10 Push Ups 2 Rounds: 6 Pistols 3 Scap Pull Ups 6 Pull Ups WOD: Happy Thanksgiving to all our wonderful member’s! Gaby and I are so blessed to have such a great community of hardworking, dedicated, and loving people. May [...]


November 26th, 2014 | Comments (0)

11.26.14 WOD

Warm-up: 300m Row 100 Single Unders 50 Double Unders 2 Rounds: 5 Goblet Squats 10 Push Ups 2 Rounds: 6 Pistols 3 Scap Pull Ups 6 Pull Ups WOD: Strict Press Some Snatch Work!


November 25th, 2014 | Comments (0)

11.25.14 WOD

Warm-up: 300m Row 100 Single Unders 50 Double Unders 2 Rounds: 5 Goblet Squats 10 Push Ups 2 Rounds: 6 Pistols 3 Scap Pull Ups 6 Pull Ups WOD: 2 Min AMRAP of each: Toes 2 Bar KB Swings ABMAT Sit Ups Burpees Wall balls – 1 min rest between AMRAPs. Score is total number [...]


November 24th, 2014 | Comments (0)

11.24.14 WOD

Warm-up: 300m Row 100 Single Unders 50 Double Unders 2 Rounds: 5 Goblet Squats 10 Push Ups 2 Rounds: 6 Pistols 3 Scap Pull Ups 6 Pull Ups SWOD: Dead lifts WOD: 12-9-6 Front Squats (165/105) Ring Dips — From the ground


November 23rd, 2014 | Comments (0)

11.21.14 WOD

Warm Up: 600m Row 2 Round s: lizard Crawl inch worm 2 Rounds: 10 Ring Rows 5 Scap Pull Ups 3 Rounds: 5 Goblet Squats 10 KB russian swings 20 ABMAT sit ups WOD: “DT” Five rounds for time of: 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push [...]


November 20th, 2014 | Comments (0)

11.20.14 WOD

Warm Up: 600m Row 2 Round s: lizard Crawl inch worm 2 Rounds: 10 Ring Rows 5 Scap Pull Ups 3 Rounds: 5 Goblet Squats 10 KB russian swings 20 ABMAT sit ups WOD: 15 Min AMRAP 15 Wall Balls 15 Burpees 15 Pull Ups 15 Box Jumps


November 19th, 2014 | Comments (0)

11.19.14 WOD

Warm Up: 600m Row 2 Rounds: lizard Crawl inch worm 2 Rounds: 10 Ring Rows 5 Scap Pull Ups 3 Rounds: 5 Goblet Squats 10 KB russian swings 20 ABMAT sit ups WOD: 5-5-5-5-5 Strict Press (Linear 75%) 1 rep max barbell get-up 15 Min time cap


November 18th, 2014 | Comments (0)

11.18.14 WOD

Warm Up: 600m Row 2 Rounds: lizard Crawl inch worm 2 Rounds: 10 Ring Rows 5 Scap Pull Ups 3 Rounds: 5 Goblet Squats 10 KB russian swings 20 ABMAT sit ups 5 Min butterfly pull up work WOD: “Helannie” 50-40-30-20-10 Double Unders ABMAT Sit-ups KB Russian Swings


November 17th, 2014 | Comments (0)

11.17.14 WOD

Warm-up: 600m Row 2 Rounds: lizard Crawl inch worm 2 Rounds: 10 Ring Rows 5 Scap Pull Ups 3 Rounds: 5 Goblet Squats 10 KB russian swings 20 ABMAT sit Ups WOD: 1-1-1-1-1 (progressive) 1 = 1 PP clean, 1 Hang Power Clean, 1 Squat Clean 10 Squats Cleans (185/135) 5 Muscle Ups 30 Wall [...]


November 16th, 2014 | Comments (0)

11.14.14 WOD

Warm Up: 500m Row 50 Single Unders 25 Double Unders 2 rounds: 10 Push Ups 5 Strict Pull Ups 2 Rounds: 8 Ring Dips 8 Goblet squats 2 Rounds: 200m Run 6 Pistols WOD: “Sweet Baby Fran” 21-15-9-9-15-21 Thrusters (95/65) Burpees Pull Ups Double Unders 25 Min Time Cap


November 13th, 2014 | Comments (0)