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W.O.D.

04-09-13 Tuesday WOD

Warm up 500M ROW CF x 2 Skill / Strength OHS WOD Find Your 5RM Press then 3RM Push Press then 1RM Push Jerk no clock After Party 500m ROW… Continue reading

April 8, 2013 / W.O.D.
04-08-13 Monday WOD

Warm Up Amundson Warm up – trust me, it’s fun! Skill/Strength Review of The Jerk The Split Jerk Footwork Timing w PVC Timing w light weight WOD 250M ROW 15… Continue reading

April 7, 2013 / W.O.D.
04-03-2012 Wednesday Workout

Warmup WEAR A HOODIE BECAUSE WE’RE RUNNING OUTSIDE Skill/Strength WOD Prep! Get everyting ready for the workout. Workout “Filthy Fifty” 50 Box jump (24/20″) 50 Jumping pull-ups 50 Kettlebell swings,… Continue reading

April 2, 2013 / W.O.D.
03-30-13 Saturday WOD

Warm 10 Shoulder roll out 20 Squat 30 Flutterkick x2 Skill ROW WOD Cindy After Party Wall Sits

April 1, 2013 / W.O.D.
03-28-2013 Thursday Workout

Warmup “Dynamic Warmup” Frankenstein Walk High Knees Butt Kickers Over the Fence Under the Fence Duck Walk x 2 Rds Skills/Strength Back Squat Review Row – Sprint Take Off Workout… Continue reading

March 27, 2013 / W.O.D.
03-27-2013 Wednesday WOD

Warmup Run – “Up, down and all around” You’ll “like” it! 15 SS R & L 15 Squats 15 Situps 15 Back Extensions x 2 Rds Skill/Strength Intro to the… Continue reading

March 26, 2013 / W.O.D.
03-25-2013 Tuesday Workout

Warmup 100 Ball Slams 100 Situps Any order or combination Skill/Strength Pullups Workout 30 Double Unders (sub Tuck Jumps) 20 Toes to Bar 10 Squat Cleans (135/95) x 4 Rds… Continue reading

March 25, 2013 / W.O.D.
3-25-13 Monday WOD

Warm Up 40 jumping jacks 30 mountain climbers 25 squats 20 pushups x 2 or 10 minutes of work Skill/Strength Deadlift 5-5-5 WOD CHRISTINE 500m ROW 12 Deadlift (bodyweight) 21… Continue reading

March 24, 2013 / W.O.D.
03-23-2013 Saturday Workout

Warmup 5min Stretching 6min Tabata of: Jumping Jacks Squats Bicycle Crunches – alternating each after each minute Skill/Strength Sumo Deadlift High Pull (SDHP) Workout 500m Row For Time 2min Max… Continue reading

March 22, 2013 / W.O.D.
03-21-2013 Thursday Workout

Warmup 20 Squats 15 Situps 10 Pushups 5 Pullups TISQ Skill/Strength Wall Ball to Standards 3min Max Reps Wall Balls workout Death By 10m Sprints – once “out,” 5 push-ups… Continue reading

March 20, 2013 / W.O.D.