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W.O.D.

4-30-13 Tuesday WOD

Warm up run 400 squat 25 pushup 15 x2 Skill roll out on bar, with foam rollers and lacrosse balls WOD Five Rounds OHS 10 10 10 … Continue reading

April 29, 2013 / W.O.D.
04-27-13 Saturday Workout

Warmup It’s beautiful outside, go run! Skill/Strength Work on a weakness or skill you haven’t set aside time to develop (approx 15 min) -or- Thruster, Wall Ball, KB, SDHP review… Continue reading

April 27, 2013 / W.O.D.
04.23.13 WOD Tuesday

We are taking this week to repeat workouts from previous months…Tuesday WOD is originally from Jan 29th. You can check your score at SocialWOD to see what your goals should… Continue reading

April 22, 2013 / W.O.D.
04-19-2013 Friday Workout

Warmup 20 Jumping Jacks 20 Situps 20 Squats Stretch 400m Run Stretch 20 Squats 20 Situps 20 Jumping Jacks Mini WOD/Time Trial 1 1000m Row For Time Skill/Strength… Continue reading

April 18, 2013 / W.O.D.
04-18-2013 Thursday WOD

WARM UP 25 mt climbers 25 bicycle crunches WOD sprints 10 AFTER PARTY Tabata Hell sit ups, bicycle crunches, v-sits and Mt Climbers

April 17, 2013 / W.O.D.
04-17-2013 Wednesday Workout

Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skill/Strength 5×5 Deadlift Workout 10 Walking Lunges (R+L=1) 20 Pullups… Continue reading

April 15, 2013 / W.O.D.
04-16-2013 Tuesday Workout

Warmup 5 Pullups 10 Pushups 15 Squats 20 Situps x 5 Rds/Until Coach Calls It Skill/Strength 3 Sets of 5 Power Cleans 55%, 65%, 75% of 1RM Workout 200m Run… Continue reading

April 15, 2013 / W.O.D.
04-14-13 Monday WOD

Warm Up Amundson Skill The Kettle Bell Swing WOD 15 min AMRAP 5 Dips or 3 MU 12 KB Swings (55/35) 17 Box Jumps (24/20) After Party Wall Walks 2… Continue reading

April 14, 2013 / W.O.D.
04-12-2013 Friday WOD

Warm Up 500m Row Shoulder Rollouts Band Mobility 15 Pushups 15 Situps 15 Back Ext Cobra Stretch Downward Dog X2 Rds Skill/Strength Deadlift Power Clean Clea& Jerk WOD Grace After… Continue reading

April 11, 2013 / W.O.D.
04-10-2013 Wednesday WOD

Warm Up 5 minutes jump rope roll out on bar Skill Split Jerk 3 x 5 WOD NANCY 5 rounds for time of: 400 meter run Overhead squat, 15 reps… Continue reading

April 9, 2013 / W.O.D.