Friday WOD 9/2/16
Warm Up: Tabata: Jumping Squats Plank Hold Inchworm Push Ups Single Leg Deadlifts Strength: Deadlift 3-3-3-3-3 WOD: 9 min AMRAP: 12 Front Rack Lunges (95/65) 40 DU’s (2:1 singles) 3 Wall Walks
Author: Kristy Park
Thursday WOD 9/1/16
Warm Up: Tabata: Jumping Lunges Atomic Sit Ups Thrusters DU’s WOD: “Hope” 3 Rounds For Max Reps: 1 min Burpees 1 min Power Snatches (75/55) 1 min Box Jumps (24/20) 1 min Thrusters (75/55) 1 min C2B Pull Ups 1 …
Wednesday WOD 8/31/16
Warm Up: Tabata: Feet to Hands Side Plank Wind Mills Banded Side Step Front Squats Strength: Front Squat *Work to 95% of your 1RM FS for 1×1, then decrease 20 lbs. for drop sets 2×2 WOD: 4 Rounds For Time: …
Tuesday WOD 8/30/16
Warm Up: Tabata: Mountain Climbers Goblet Squats Kip Swings Single Leg DL WOD: For Time: 500m Row 15 OH Squats (135/95) 3 Rope Climbs 500m Row 12 OH Squats 2 Rope Climbs 500m Row 9 OH Squats 1 Rope Climb
Monday WOD 8/29/16
Warm Up: Tabata: Burpees Hollow Rocks OH Squats KB High Pulls Strength: Squat Snatch 2-2-2-2-2 WOD: 8 min AMRAP: 15 KB Swings (53/35) 30 Sit Ups 10 Push Jerks (125/85)
Saturday WOD 8/27/16
Good luck to our team competing at the Summer Shakedown today! Warm Up: Tabata: Burpees Leg Lifts Air Squats Kip Swings WOD: Team WOD In teams of 3 or 4 For Time: 125 Toes To Bar 40ft Overhead Walking …
Friday WOD 8/26/16
There will NOT be a 5:30pm WOD tonight. We will just have the Barbell WOD and Open Gym at 4:30pm. Warm Up: Tabata: DU’s Push Ups Drop Squats KB Swings Strength: Power Clean 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: …
Thursday WOD 8/25/16
Don’t forget we will be having a meeting for our Relay for Life team tonight at 6:30pm. Hope to see everyone there! Warm Up: Tabata: Jumping Lunges Atomic Sit Ups Single Leg DL Single Arm KB Push Press WOD: For Time: 30 Sumo …
Wednesday WOD 8/24/16
We will be holding a meeting for our Relay for Life team this Thursday at 6:30pm. Hope to see everyone there! Warm Up: Tabata: Moutain Climbers Air Squats Push Ups T2B Strength: Split Jerk 2-2-2-2 *Build to 75% of your 1RM …
Tuesday WOD 8/23/16
Warm Up: Tabata: Burpees Hollow Rocks OH Squats Lateral Hurdle Jumps WOD: 6 min AMRAP: 8 OH Squats (135/95) 40 DU’s (2:1 Singles) Rest 2 minutes 6 min AMRAP: 16 Calorie Row 8 Pull Ups Rest 2 minutes 6 min …