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W.O.D.

06-05-2013 Wednesday Workout

Warmup Run Should Mobility w/ Bands Bottom Squat Pop, pop Dips Skill/Strength 5 x 5 Front Squat Workout EMOM for 10 min Min 1-5: 5 SDHP and Max Reps Pushups… Continue reading

June 4, 2013 / W.O.D.
06-04-2013 Tuesday Workout

Warmup 1000m Row Shoulder Rollouts 15 Squats Forearm Rollouts 15 Lunges (R+L=1) Arm Circles Skill/Strength Overhead Squat to target Workout 25 Overhead Squats (135/95) 50 Pullups For Time After Party… Continue reading

June 3, 2013 / W.O.D.
6-3-13 Monday WOD

GET STRONGER We are focusing on basics and FUNDAMENTAL movements. Working these movements in full range of motion will get you stronger. That’s what we’re all about. Many of you… Continue reading

June 2, 2013 / W.O.D.
6-1-13 Saturday WOD

WOD Partner WOD 27 situps 27 ball slams 27 push press 27 hanging power cleans 15 minute AMRAP

June 2, 2013 / W.O.D.
05-30-2013 Thursday Workout

Warmup SS R&L Should Rollouts Arm Circles 20 Squats 20 Pushups 10 Situps 10 Wall Balls 1min Jump Ropes – Performed as a group Skill/Strength Pistols Handstand Pushups/Wall Walks 4×4… Continue reading

May 29, 2013 / W.O.D.
05-28-13 WOD Tuesday

This is our first Bring a Friend Week – to any WOD for FREE…if you have a timid friend that needs a softer introduction, please invite them to a Community… Continue reading

May 27, 2013 / W.O.D.
5-27-13 WOD Memorial Day Murph

Memorial Day Murph We are grateful for your service, proud of your bravery, inspired by your dedication and humbled by your sacrifice. Warm Up – on your own Skill –… Continue reading

May 27, 2013 / W.O.D.
05-24-2013 Friday WOD

Warm Up SS Shoulder roll out Arm Circles Situp Back ext Med Ball Cleans Over and under the fence WOD Helen Three rounds for time: Run 400 meters 1.5 pood… Continue reading

May 23, 2013 / W.O.D.
05-22-13 Thursday Workout

Warm Up 7 minutes of stretching Skill “The World of Burpees” Workout 100M Row Sprints x 10 – Rest while partner works After Party Mobility: emphasis on hamstrings and traps

May 22, 2013 / W.O.D.
05-22-2013 Wednesday Workout

Warm Up 500m Row 500m Run Stretching Skill/Strength Bench Press Workout 1 to 10 to 1 Situps Pushups Jumping Squats – Doesn’t sound hard enough? Add weight. After Party Foam… Continue reading

May 21, 2013 / W.O.D.