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Posts by Admin

08-20-13 Tuesday WOD

Warm Up 30 V Sits 30 tuck jumps 400m Run x 3 Skill Snatch Drills WOD 21 Med ball Sit ups 15 Snatch (115/85) 9 Burpee over box 12 min… Continue reading

August 19, 2013 / W.O.D.
8-17-13 Saturday WOD

Warm up (instructor led group) 25 Jumping jacks 5 minutes Hip mobility 3 minutes Shoulder mobility then 25 OHS with PVC 25 weighted lunges – hold plate (25/15) overhead and… Continue reading

August 18, 2013 / W.O.D.
08/16/13 Friday Outdoor WOD

We are taking it outside! Not a lot of time to waste so let’s get to it. Warm up 50 reps of each Jumping jacks, squats, arm circles and lunges… Continue reading

August 15, 2013 / W.O.D.
08-15-13 Thursday WOD

Warm UP 400m Run Instructor Led Mobility roll out the forearms bottom squat holds hip and dorsiflexion mobility 36 burpees Skill Pull ups – get off the band and into… Continue reading

August 14, 2013 / W.O.D.
08-13-13 Tuesday WOD

Warm UP 5 Jumping jacks and 2 Burpees 10 rounds Skill HSPU Scaling options: on box, abmats and kipping WOD 70 Burpees 60 Sit ups 50 KB swings (55/35) 40… Continue reading

August 12, 2013 / W.O.D.
08-12-13 Monday WOD

Warm up CF x 2 Skill 5×5 Back Squat, heavy WOD 2 minute ROW and 30 KB swings (53/35) then 30 Pull ups 200m Run 20 Pull ups 400m Run… Continue reading

August 11, 2013 / W.O.D.
08-10-13 Saturday WOD

Thank you all for the awesome effort last night during the Ladies Only Competition – it was a great event and SO much fun! Props to Jim and James for… Continue reading

August 11, 2013 / W.O.D.
080713 Wednesday WOD

Warm Up 400m Run / Row 25 Sit Ups 25 Squats Good Mornings Hamstring stretches (coach led) Skill / Strength 5×5 Deadlift increase weight every set with 5th set at/around… Continue reading

August 6, 2013 / W.O.D.
080613 Tuesday WOD

Warm Up floor hip drive dorsiflexion stretching rig squats Skill tabata bottom squat holds with rig and Ball slam ball WOD 10 min AMRAP 10 Pull Ups 20 Squats 30… Continue reading

August 5, 2013 / W.O.D.
08-02-13 Friday WOD

Warm Up 1 x 15 Samson Stretch squat push ups bicycle crunches shoulder stretching and roll out shoulder mobility Skill Bench Press: 3 sets of 5 reps WOD 75 Pullups… Continue reading

August 1, 2013 / W.O.D.