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W.O.D.

05-15-2014 Thursday Workout

Warmup 200m Run 20 V-Situps 20 Back Extensions 20 Squats Burgener Warmup Skill Clean & Jerk WOD #1 7 Snatches (135/95) 21 Double Unders 8min AMRAP 2min Rest WOD #2… Continue reading

May 14, 2014 / W.O.D.
05/13/2014 Tuesday WOD

Warm Up Samson stretch, OHS, Alligator crawl, bicycle crunches, burpees mobilize for 5 minutes – smash your quads! Strength Front Squat deload week WOD 4RFT 50 KB Swings (53/35) 15… Continue reading

May 12, 2014 / W.O.D.
05/08/14 Friday WOD

Warm Up 5 jumping jacks with 10 Mt Climbers x 5 10 pullups 10 frog situps x 3 WOD 15 Complexes, no clock 1 clean 2 push jerk 3 backsquat… Continue reading

May 8, 2014 / W.O.D.
05-07-2014 Wednesday Workout

Warmup 15 Jumping Jacks 15 PVC Thrusters 30 Double Unders / 60 Singles 15 KB Swings 15 Bicycle Crunchces 15 Flutterkicks Repeat 12min + 3min Stretching Strength Front Squat Week… Continue reading

May 6, 2014 / W.O.D.
05-05-14 Monday WOD

Warm Up Instructor Led Skill – Technique work hang snatch high pull (Video or this Video ) snatch balance WOD 10-8-6-4-2 OHS (135/95) 2-4-6-8-10 Pullups 1000m row FOR TIME

May 4, 2014 / W.O.D.
05/03/14 Saturday WOD

2013 Regionals WOD Event 4 – Partner WOD work as Partner Chipper – one person works at a time 100 Wallballs (20/14 to 10′ target) 100 C2B Pullups 100 Pistols,… Continue reading

May 4, 2014 / W.O.D.
05-02-2014 Friday Workout

Bring a Friend week is still going strong. As a reminder, friends are welcome to all Friday and Saturday classes. Please give us a heads up if you plan to… Continue reading

May 1, 2014 / W.O.D.
05-01-2014 Thursday Workout

Happy May! Strength 7 x 3 Back Squat Workout 21 – 18 – 15 – 12 – 9 – 6 – 3 Hang Squat Clean (115/75) Push Press (115/75) Toes… Continue reading

April 30, 2014 / W.O.D.
04-30-2014 Wednesday Workout

Going to be real with you all, I am so happy this challenge is over today. Everyone who wraps up their 1300 burpees for the month on Wednesday or even… Continue reading

April 29, 2014 / W.O.D.
04/28/14 Monday WOD

Bring a Friend Week is here! Strength 5 x 3 Press (working up to 3RM) alternating sets with 5 x 3 wall walks WOD – Up and Down the Pyramid 7… Continue reading

April 27, 2014 / W.O.D.