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W.O.D.

10-11-2013 Friday WOD

Warmup 2min Jump Rope 20 Squats 20 Situps 20 Jumping Squats 20 Pushups 2min Jump Rope Skill/Strength Strict Hand Stand Pushups Workout “Pensacola Beach Brawl Chipper” 40 Double Unders 30… Continue reading

October 10, 2013 / W.O.D.
10-10-2013 Thursday Workout

Warmup 1000m Row, then “Roxanne” as a group Group Stretch – Hips, Hamstrings, Ankle – Shoulder, Chest, Cobra Skill/Strength Air Squats – to depth, using a target, what is too… Continue reading

October 9, 2013 / W.O.D.
10-9-13 Wednesday WOD

Warm Up Row 350M 15 squats 15 good mornings 15 lateral leg swings (R=1) stretch for Deadlifts – hamstrings and back Skill/Strength Deadlift Strength Program or 5×5 at 60 to… Continue reading

October 8, 2013 / W.O.D.
10-07-2013 Monday Workout

Warmup – Instructor Led 30 sec Jumping Jacks 30 sec Mountain Climbers x 3 min Ankle Mobility Hip Mobility Skill/Strength Clean (and Jerk) Workout 100m Row 200m Run 30 Double… Continue reading

October 6, 2013 / W.O.D.
10-4-13 Friday WOD

Today’s WOD is a BTCF Hero WOD to memorialize the 20th anniversary of the Battle of Mogadishu (3-4 Oct 1993). Please take a moment today and reflect on how fortunate… Continue reading

October 3, 2013 / W.O.D.
10-3-13 Thursday WOD

Warm Up Deck of Cards squats jumping jacks arm circles my climbers Skill Skin the cat – everyone should do 5-10 Strength program: ANY WOD 5 HSPU 10 Burpees 15 KB… Continue reading

October 3, 2013 / W.O.D.
10-01-2013 Tuesday Workout

Warmup Frankenstein Duck Walk 12 OHS 12 Squat Pull Downs 12 MB Cleans 12 Superman to Hollow Holds AMRAP – Until Coach Says Move On! Skill/Strength SNATCH Practice! Workout 18… Continue reading

September 30, 2013 / W.O.D.
09-27-2013 Friday Workout

Warmup Frankenstein Over the Fence Under the Fence CF Warmup 1 Rd x 15 Reps Stretch Strength Back Squat Workout Sumo Deadlift High Pull (53/35) Kettlebell Swing Front Squat w/… Continue reading

September 26, 2013 / W.O.D.
09-26-13 WOD Thursday

Warm UP Samson Stretch 30 DU 25 squats 20 Pull ups 15 push ups OHS w PVC Snatch balance with light weight (~10 reps) Alternate 3 x snatch balance with… Continue reading

September 25, 2013 / W.O.D.
09-24-2013 Tuesday Workout

Warmup Over the Fence (80′ – half the gym, twice) Under the Fence (80′) Walking Lunges (80′) 12 Shoulder Rollouts 12 OHS 12 Pushups 24 Mtn Climbers x 2 Rds Strength Bench Workout… Continue reading

September 23, 2013 / W.O.D.