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W.O.D.
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04-10-2013 Wednesday WOD
Warm Up 5 minutes jump rope roll out on bar Skill Split Jerk 3 x 5 WOD NANCY 5 rounds for time of: 400 meter run Overhead squat, 15 reps… Continue reading
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04-09-13 Tuesday WOD
Warm up 500M ROW CF x 2 Skill / Strength OHS WOD Find Your 5RM Press then 3RM Push Press then 1RM Push Jerk no clock After Party 500m ROW… Continue reading
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04-08-13 Monday WOD
Warm Up Amundson Warm up – trust me, it’s fun! Skill/Strength Review of The Jerk The Split Jerk Footwork Timing w PVC Timing w light weight WOD 250M ROW 15… Continue reading
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04-03-2012 Wednesday Workout
Warmup WEAR A HOODIE BECAUSE WE’RE RUNNING OUTSIDE Skill/Strength WOD Prep! Get everyting ready for the workout. Workout “Filthy Fifty” 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings,… Continue reading
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03-30-13 Saturday WOD
Warm 10 Shoulder roll out 20 Squat 30 Flutterkick x2 Skill ROW WOD Cindy After Party Wall Sits
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03-28-2013 Thursday Workout
Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skills/Strength Back Squat Review Row – Sprint Take Off Workout… Continue reading
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03-27-2013 Wednesday WOD
Warmup Run – “Up, down and all around” You’ll “like” it! 15 SS R & L 15 Squats 15 Situps 15 Back Extensions x 2 Rds Skill/Strength Intro to the… Continue reading
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03-25-2013 Tuesday Workout
Warmup 100 Ball Slams 100 Situps Any order or combination Skill/Strength Pullups Workout 30 Double Unders (sub Tuck Jumps) 20 Toes to Bar 10 Squat Cleans (135/95) x 4 Rds… Continue reading
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3-25-13 Monday WOD
Warm Up 40 jumping jacks 30 mountain climbers 25 squats 20 pushups x 2 or 10 minutes of work Skill/Strength Deadlift 5-5-5 WOD CHRISTINE 500m ROW 12 Deadlift (bodyweight) 21… Continue reading
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03-23-2013 Saturday Workout
Warmup 5min Stretching 6min Tabata of: Jumping Jacks Squats Bicycle Crunches – alternating each after each minute Skill/Strength Sumo Deadlift High Pull (SDHP) Workout 500m Row For Time 2min Max… Continue reading
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04/20/2025 Sunday Workout
WARM UPAMRAP x 5 MINUTES10 Alt. Plank Rotations10 Single DB Bicep Curls5 Lunge-Lunge-Squat:20 Bottom of Squat Hold Into… AMRAP x 5 MINUTES5/5 Side Plank Rotations10 Single DB Overhead Tricep Extensions10… Continue reading
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