Posts by Admin

2-22-14 Saturday WOD

WOD 10min AMRAP, 2 min rest then 3 min AMRAP starting over with 5 HSPU, record two AMRAP scores 5 HSPU 10 T2B 15 Box Jumps (24/20)

February 23, 2014 / W.O.D.

2-21-14 Friday WOD

Warm up jumping jacks frankenstein crab walk bear crawl Skill: Fun accessory work to get strong! DB work:  Bent over row, lunging single arm press, kneeling single arm press WOD… Continue reading

February 20, 2014 / W.O.D.

02-19-14 Wednesday WOD

Warm Up SS shoulder pass through OHS push ups V-sits Squats Strength Deload week: Press and DL WOD 7min AMRAP 10 power cleans and 10 OHS (115/75) After Party 200m… Continue reading

February 18, 2014 / W.O.D.

02-12-14 Wednesday WOD

Warm Up 30 squats, 20 arm circles, 10 shoulder pass through, 10 good mornings Group 400m run Strength Week 3 Deadlift and Bench WOD Partner Angie plus 2k row 100… Continue reading

February 11, 2014 / W.O.D.

02-11-14 Tuesday WOD

Warm Up Flip Card: squats, pushups, lunges and jumping jacks We will flip cards in the deck and the number on the card (ignoring the suits) is how many reps… Continue reading

February 10, 2014 / W.O.D.

02-08-14 Saturday WOD

February 9, 2014 / W.O.D.

2-3-14 Monday WOD

February Fundamentals Course starts today! Welcome to Birdtown! Warm up 250m row 10 Good mornings 10 OHS 10 Pushups 10 Pull ups x 2 Strength Week2: Deadlift and Press WOD… Continue reading

February 2, 2014 / W.O.D.

2-1-14 Saturday WOD

February 2, 2014 / W.O.D.

1-30-14 Thursday WOD

WarmUp OHS x 20 Situp x 30 Run 400M DU x 50 Run 400M Situp x 30 Pullup x 20 Strength Week 1 Press and Back Squat WOD 2010 Sectionals… Continue reading

January 29, 2014 / W.O.D.

1-29-14 Wednesday WOD

WARM UP Samson stretch 25 OHS Frankensteins 25 Push-ups 25 V-sit or GHD sit-ups Stretch or repeat warmup STRENGTH Front rack weighted lunges, 5×25 ft Increase weight each round WOD… Continue reading

January 28, 2014 / W.O.D.