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Posts by Admin

01-22-14 Wednesday WOD

One week into The 45-day Whole Food and Performance Challenge! Warmup 400m jog 20 squats x 2 then stretching and working on pull ups….strict, jumping, dogbone, weighted…the possibilities are endless!… Continue reading

January 21, 2014 / W.O.D.
1-20-14 Monday WOD

Warm up 50 squats 40 situps 30 light weight wall balls 20 push ups 200M run Skill HSPU WOD 10 HSPU 20 Situps 30 Ballslams 20 Hang Cleans (135/95) 10… Continue reading

January 19, 2014 / W.O.D.
1-18-2014 Saturday WOD

WOD 60 situps 50 wall balls 40 KB Swings 20 HR Burpees 10 KB Snatches Chipper is interrupted every two minutes with 3 C2B Pullups

January 19, 2014 / W.O.D.
01-16-14 Thursday WOD

Today’s WOD is Grace – the second Performance component of the 45-day Whole Food and Performance Challenge. Warm UP 400m row, 300m row, 200m row 10 push ups 10 squats… Continue reading

January 15, 2014 / W.O.D.
01-13-14 Monday WOD

WOD find 1RM Back Squat then 1RM Benchpress

January 12, 2014 / W.O.D.
01-11-14 Saturday WOD

1 to 10 deadlift and pull-ups

January 12, 2014 / W.O.D.
01-09-14 Thursday WOD

Warm Up 300m Row, Pullups, Dips, OHS, stretch, 300m Row Strength Deadlift WOD 17min AMRAP 40 Mt climbers 30 FlutterKicks 20 Bicycle crunch 10 Ball slam

January 8, 2014 / W.O.D.
1/7/14 Tuesday WOD

This is Week 4 of the Wendler 5/3/1 program: Deload week. You will see WOD’s posted this week with moderate weights and references to percentages from your Strength Cycle worksheet…. Continue reading

January 6, 2014 / W.O.D.
WOD 1/6/14 Monday

WARM UP Samson stretch OHS Frankenstein Push-ups V-sit or GHD sit-ups STRENGTH Deload week: Bench Press WOD 20 KB snatch 20cal row 50 DU x 3RFT

January 5, 2014 / W.O.D.
WOD 1/4/14 Saturday

Strength Press or make up Saturday WOD 200m run 2 rope climbs 12 KB Swing 12 Goblet Squats 12 min AMRAP

January 5, 2014 / W.O.D.