Friday WOD 6/24/16
Warm Up: Tabata: Feet to Hands Banded Side Step Front Squats DU’s Strength: Front Squat 3-3-3-3-3 WOD: 10 min AMRAP: 100m Single Arm OH KB Carry (53/35) 15 Box Jumps (24/20) 10 T2B
Author: Kristy Park
Thursday WOD 6/23/16
Warm Up: 2 Rounds: 100m Jog 10 Air Squats High Skips 10 Push Ups Butt Kickers 10 Atomic Sit Ups WOD: For Time: 21 Burpees 21 Walking Lunges 400m Run 15 Burpees 15 Walking Lunges 400m Run 9 Burpees 9 …
Wednesday WOD 6/22/16
Schedule Change: The 8:30am Adult WOD on THURSDAYS is CANCELLED until further notice. Please find an alternative class to attend on those days. Warm Up: Tabata: Burpees Front Squats Push Ups Kip Swings WOD: “Fran” For Time: 21-15-9 reps of: Thrusters …
Tuesday WOD 6/21/16
Warm Up: Tabata: Mountain Climbers KB High Pull Strict Press DU’s WOD: 5 min AMRAP: 10 Clean & Jerks (135/95) 30 DU’s (2:1 singles) 2 min Rest 5 min AMRAP: 8 Clean & Jerks (145/105) 30 DU’s 2 min Rest …
Monday WOD 6/20/16
Warm Up: Tabata: Jumping Squats Inchworm Push Ups Hollow Rocks Single Leg Deadlifts Strength: Deadlift 5-5-5-5-5 WOD: 3 Rounds For Time: 200m Run 15 KB Swings (53/35) 30 Sit Ups
Saturday WOD 6/18/16
Warm Up: Tabata: Burpees V-Ups Air Squats Lateral Hurdle Jumps WOD: Granite Games WOD 2 17 min AMRAP: 50 Calorie Row 50 Wall Balls (RX=20#/14#, Scaled=20# to 9ft/10# to 9ft) 50 Shoulder to OH (RX=115/85, Scaled=95#/65#) 50 Box Jumps …
Friday WOD 6/17/16
Don’t forget we will be having a farewell WOD for Annie and Kevin McGee TODAY at 8:30am. Come WOD at 8:30 then stick around for Mexican food themed potluck afterwards! Warm Up: Tabata: Jumping Squats Push Ups T2B DU’s Strength: Back …
Thursday WOD 6/16/16
Don’t forget we will be having a farewell WOD for Annie and Kevin McGee tomorrow (Friday) at 8:30am. Come WOD at 8:30 then stick around for Mexican food themed potluck afterwards! Warm Up: Tabata: Jumping Lunges Hollow Rocks Push …
Wednesday WOD 6/15/16
Warm Up: Tabata: Mountain Climbers Push Ups PVC Pass Thrus Handstand Hold WOD: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Jerk 5-5-5-5-5 *Build up to a max for the day for each lift.
Tuesday WOD 6/14/16
Warm Up: Tabata: Burpees Air Squats Plank Hold Russian KB Swings WOD: For Time: 43 Goblet Squats (53/35) 10 KB Swings 33 Goblet Squats 10 KB Swings 23 Goblet Squats 10 KB Swings 13 Goblet Squats 10 KB Swings Cash …