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W.O.D.

10-30-2013 Wednesday Workout

Warmup 200m Run 12 Squats 12 SS R&L 12 Good Mornings 12 Pushups 12 Pullups 12 Superman to Hollow Hold x2 Rds Skill/Strength 5×5 Bench Press Workout 10 – 125m… Continue reading

October 29, 2013 / W.O.D.
10-29-13 Tuesday WOD

Warm Up ROW 450 meters 25 squats, Bicycle crunches, mt climbers and 4 wall walks Skill/Strength 5 x 5 Sumo Deadlift WOD EMOM Even minutes: 3 squat clean Odd minutes:… Continue reading

October 28, 2013 / W.O.D.
10-28-2013 Monday Workout

You all can thank Kari Porter for this one… Filthy Fifty request c/o the birthday girl. Happy Birthday Kari! Warmup Frankenstein Over the Fence Under the Fence 12 Squats 12… Continue reading

October 27, 2013 / W.O.D.
10-25-2013 Friday Workout

Happy Partner Comp Day! Warmup 15 SS R&L 15 OHS w/ PVC 15 Situps 15 Superman to Hollow Hold 15 Pushups 15 Pullups 15 Dips x2 Rds Skill/Strength “Sally Up”… Continue reading

October 25, 2013 / W.O.D.
10-23-2013 Wednesday Workout

Warmup 20 Jumping Jacks 10 Deadhang Pullups 10 Squat Pull Downs 100m Sprint – Rest on the Walk Back 10 Shoulder Rollouts 10 Overhead Squats x 2 Rds Skill/Strength 3RM… Continue reading

October 22, 2013 / W.O.D.
10-22-2013 Tuesday Workout

Warmup 500m Row 15 SS R&L 15 OHS w/ PVC 15 Situps 15 Superman to Hollow Hold 15 Pushups 15 Pullups 15 Dips Skill 1: Deadlifts Skill 2: Rope Climbs… Continue reading

October 21, 2013 / W.O.D.
10-19-13 Saturday WOD

Have fun with Coach Lauren while the rest of the coaching staff, with John, Troy and Margaret, compete at Fall Brawl 2013! WOOT! WOOT! WOD Cindy

October 20, 2013 / W.O.D.
10-18-2013 Friday Workout

Warmup 200m Run 20 Squats 4 Wall Walks 10 MB Squat Cleans x 2 Rds Strength 5×10 Deadlifts – 40-50% of your 1RM – same weight for duration of work… Continue reading

October 17, 2013 / W.O.D.
10-15-13 Tuesday WOD

Strength 5 x 10 Bench Press WOD Partner A rows 200M Partner B completes DU until Partner A is finished and then switch 5RFT THEN 5 x BW Sled Pull… Continue reading

October 14, 2013 / W.O.D.
10-12-13 Saturday WOD

WOD 800m Run 10 BarBell Complex 3 Powerclean, 2 front squat, 1 STO x 2 RFT

October 13, 2013 / W.O.D.