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W.O.D.

07-28-14 Monday Workout

Warmup 40 Jumping Jacks 40 Mtn Climbers 15 Burpees x 3 Rds Group warmup Today we’re doing something different – all technique! No “WOD,” but lots of work w a… Continue reading

July 27, 2014 / W.O.D.
07-26-2014 Saturday WOD

CF Games 21-15-9 8-7-6 Deadlift Clean Snatch Pullup Chest to Bar Bar Muscle Up 6-5-4 Deadlift Clean Snatch Pullup Chest to Bar Bar Muscle Up 4-3-2

July 27, 2014 / W.O.D.
07-25-2014 Friday Workout

Warmup 1000m Row Bow & Arrow Stretch Good Mornings Leg Swings Squats Tuck Jumps Jumping Jacks Pushups Skill/Strength Deadlift 50% x 8 60% x 8 70% x 8 Workout 400m… Continue reading

July 24, 2014 / W.O.D.
07-24-14 Thursday WOD

Warm Up Row 250m 25 ball slams 20 OHS 15 jumping squats 10 burpees x 2 Strength Press, week 4 WOD 400m run 20 KB swing 15 OHS -one arm… Continue reading

July 23, 2014 / W.O.D.
07-22-2014 Tuesday Workout

Row, row, row your erg! Warmup Strength Back Squat – Week 4 – DELOAD Workout Row Sprints OF… 100m 125m 100m 250m 100m 500m 100m 250m 100m 125m 100m –… Continue reading

July 21, 2014 / W.O.D.
07-19-2014 Saturday WOD

Strength Back Squat, Week 3 WOD Saturday Chipper 200 DU 100 weighted step ups (30/24 and pair of DB) 50 pushups Waterbury Mile – run with 1 DB

July 20, 2014 / W.O.D.
07-18-2014 Friday Workout

As a reminder, the Men’s Competition has been cancelled for Friday night! We are resuming a semi-normal schedule instead. Fri PM classes will be at 4:30 & 5:30pm (no 6:30)… Continue reading

July 17, 2014 / W.O.D.
07-17-14 Thursday WOD

It’s Maggie’s Birthday WOD! Warm Up Frankenstein, 20 OHS, High Kick, 5 burpees, Butt Kickers, 25 jumping jacks – – repeat WOD – Partner WOD 100 sit up 100 squat 100… Continue reading

July 16, 2014 / W.O.D.
07-16-2014 Wednesday Workout

Warmup 20 Jumping Jacks 20 Broad Jumps 10 Jumping Lunges (R+L=1) 10 Pushups 3 Wall Walks 30sec Hand Stand x 2 Rds Group Mobility Wrist, Forearm, Shoulder, Hips Skill Wheelbarrow Carries… Continue reading

July 15, 2014 / W.O.D.
07-11-2014 Friday Workout

Warmup 500m Row 20 Situps 20 Back Extensions 20 Bicycle Crunches 20 Flutterkicks 20 Mountain Climbers 20 Ball Slams x 2 Rds Skill/Strength Deadlift 50% of WM x 8 60%… Continue reading

July 10, 2014 / W.O.D.