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W.O.D.

11-1-14 Saturday WOD

Warm up Stretch for 5 minutes: Samson, couch stretch, shoulder roll out, foam roller 5 x Jumping Jack into Jumping Jack into Burpee into Burpee Frankenstein, high knees, butt kickers… Continue reading

November 1, 2014 / W.O.D.
10-31-2014 Friday WOD

Happy Halloween! Costumes encouraged. Warmup Strength Week 1, Day 2 4 sets of 7 Front /13 Back Squats Workout 10 Box Jumps (24/20) 8 Toes to Bar 6 Hang… Continue reading

October 30, 2014 / W.O.D.
10/29/2014 Wednesday workout

I have a crush on Klokov and I’m okay with it. You should to… This is the barbell complex for today: Now, make like this nice Russian man and lift… Continue reading

October 28, 2014 / W.O.D.
10/28/2014 Tuesday workout

And so it begins, we’re going to keep to a short warmup so we can get right into class on Tuesday. Warmup 1K Row 20 Air Squats Mobility –… Continue reading

October 27, 2014 / W.O.D.
10-27-14 Monday WOD

Our 10-week Squat Cycle starts tomorrow (Tuesday / Thursday this week). Today is the day to recover from Swole Mates, prepare for the Squat Cycle or complete the Lurong Challenge… Continue reading

October 26, 2014 / W.O.D.
10-24-2014 Friday Workout

Friday night is our 2nd Annual Partner Competition! We have lots of athletes participating and are eager for many spectators to join us as well. For those joining us in… Continue reading

October 23, 2014 / W.O.D.
10-23-14 Thursday WOD

Skill HSPU and tripod technique KB swing for efficiency WOD 5RFT 40 DU 20 KB 20 Walking Lunge (R=1)

October 22, 2014 / W.O.D.
10-21-2014 Tuesday workout

Warmup 600m Run 30 Broad Jumps 30 Squats 30 Pushups 30 Dips 3 – 30 second hand stand holds Over the fence Under the fence Any combo/order As a group:… Continue reading

October 20, 2014 / W.O.D.
10-20-14 Monday WOD

Another strength cycle down! You guys are AMAZING! We have a healthy list of PR’s on the October board! Let’s add to that list this week! We are testing 1RM… Continue reading

October 19, 2014 / W.O.D.
10-18-2014 Saturday workout

Warmup WOD #1 2000m Row For Time Skill: Muscle Ups WOD #2 50 Double Unders 21 Thrusters (75/55) 7 Muscle Ups x 3 RFT Muscle Up Scaling – Muscle Ups… Continue reading

October 17, 2014 / W.O.D.