Home / Articles posted by Admin (Page 192)

Posts by Admin

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

April 9, 2013 / W.O.D.
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

April 8, 2013 / W.O.D.
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

April 7, 2013 / W.O.D.
03-30-13 Saturday WOD

Warm 10 Shoulder roll out 20 Squat 30 Flutterkick x2 Skill ROW WOD Cindy After Party Wall Sits

April 1, 2013 / W.O.D.
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

March 24, 2013 / W.O.D.
03-20-2013 Wednesday WOD

Give and Take – You sign up for class; we offer a kick ass WOD. So You: Sign Up For Class! Warm up 500m ROW 25 Jumping Jacks 15 Squats… Continue reading

March 19, 2013 / W.O.D.
03-14-2013 Thursday WOD

Warmup 800m ROW Skill/Strength Turkish Get-Up refresher Workout 3RM Turkish Get-Up 200m Run between rounds – same max on each side – no time component After Party Skin the Cat

March 14, 2013 / W.O.D.
03-13-2013 Wednesday WOD

Holy Moly it’s already the middle of March! If you feel like this year is passing you by and you need to set some goals – Let’s get them on… Continue reading

March 13, 2013 / W.O.D.
03/04/2013 Monday WOD

Games WOD 13.1 will be announced on Wednesday evening. Looking forward to an awesome Games season – If you have questions about registering for The Games, please ask. We are… Continue reading

March 3, 2013 / W.O.D.
03/02/2013 Saturday WOD

2000M ROW Partner WOD 250M row and 20 squats 20 situps 20 pushups One partner rows while other partner works through the list of work. At the end of the… Continue reading

March 3, 2013 / W.O.D.