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Post Tagged with: "run"

6-18-13 Tuesday WOD

Warm UP CF x 2 sub pushups for pull ups Partner Skill: Rowing and Situps 2 mins of rowing while your partner does 2 mins of situps, switch x 4… Continue reading

June 17, 2013 / W.O.D.
06-17-2013 Monday WOD

Warmup 1-2min Jump Rope SS R & L Band (or ring) Shoulder Stretches 12 Pushups 12 OHS 12 Burpees 12 Lunges x 2 Rds Skill/Strength 20min to find 5RM Front… Continue reading

June 16, 2013 / W.O.D.
06-15-13 Saturday WOD

Partner WOD for Time 100 Double Unders 100 1-Arm DB Snatch 100 Push Up 100 Ball Slam 100 Burpee w/Plank

June 16, 2013 / W.O.D.
6-13-13 Thursday WOD

Warm up 800m RUN Group Stretch Skill MB Wall Ball Squat Clean Partner toss WOD 500m ROW 20 Thrusters (95/65) 4 Rounds *25 min time cap After Party Your Choice:… Continue reading

June 12, 2013 / W.O.D.
6-12-13 Wednesday WOD

Completing movements to “the standard” is vital to proper mechanics, and building strength. It also allows you to take pride in your numbers / times on the board. Cheating reps… Continue reading

June 11, 2013 / W.O.D.
06/08/13 Saturday WOD

For those that don’t know – We don’t post Saturday WOD’s beforehand…expect the unknown!! WOD 200m RUN 25 SDHP (95/65) 200m RUN 25 Power Cleans 200m RUN 25 Front Squats… Continue reading

June 9, 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.