Author: Kristy Park

Don’t forget we only have 8:30am and 11:30am class times today. Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Feet to Hands 10 Good Mornings Strength: Deadlift Work to 90% of your 1RM Deadlift for a …

Friday WOD 11/10/17 Read more »

Don’t forget we have Yoga at 6:30 tonight 🙂 Warm Up: Tabata: Mountain Climbers Single Leg V-Ups Jumping Lunges Bottoms Ups KB Press Skill Work: Technique Thursday: Take 15 minutes to work on Rope Climbs. This includes all scales, different …

Thursday WOD 11/9/17 Read more »

Warm Up: 2 Rounds: 40 ft Crab Walk 10 Behind the Neck Press 10 Single Leg Deadlifts 10 KB Swings Strength: Power Snatch 2-2-2-2-2 WOD: For Time: 21-15-9 reps for Time: Pull Ups Burpees

Warm Up: Tabata: Burpees Jumping Squats Strict Press Broad Jumps WOD: 20 min AMRAP: 500m Row 5 Clean & Jerks (225/155, or 75% of your 1RM) 35 Double Unders (2:1 singles)

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 DB Press 10 Hollow Rocks 10 DB Thrusters Strength: Push Press 5-5-5-5-5 WOD: 4 Rounds For Time: 200m Run 20 KB Swings (53/35) 20 Goblet Lunges (53/35)

This event is in recognition of the 133 EOD Technicians we have lost since 11 September 2001 across all four major branches of service. To make a donation and support the EOD Warrior Foundation visit their website here:  https://eodwarriorfoundation.akaraisin.com/Common/Event/Home.aspx?seid=14352&mid=8  Warm Up: 2 Rounds: …

Saturday WOD 11/4/17 Read more »

Warm Up: 2 Rounds: 40 ft Frankenstien Walk 10 Jumping Squats 10 Kip Swings 10 Broad Jumps Strength: Power Clean 1-1-1-1-1-1 WOD: 8 min AMRAP: 10 Sumo Deadlift High Pulls (95/65) 10 Burpees 1 Rope Climb (5:1 pull ups)

Don’t forget we have Yoga tonight at 6:30pm 🙂 Warm Up: Tabata: Feet to Hands Jumping Lunges KB Swings High Skips Skill Work: Technique Thursday Take 15 min to work on Pull Ups. This includes working on strict, kipping or …

Thursday WOD 11/2/17 Read more »

Warm Up: Tabata: Mountain Climbers Air Squats Handstand Hold Bottoms Up KB Press Strength: Strict Press 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: Alternating Dumbbell Snatches (50/35) Box Jump Overs (24/20) Calorie Row

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Push Ups 10 KB Swings WOD: 14 min AMRAP: 9 Bar Facing Burpees 12 Power Cleans (135/95) 15 Wall Balls (20/14)