Year: 2015

Warm Up: Tabata: DU’s Air Squats Inchworm Push Ups Russian KB Swings Strength: Hang Power Clean 3-3-3-3-3 WOD: For Time: 21-15-9 Deadlifts (225/155) Box Jumps (24/20)

Happy Birthday to Coach Donny!! Warm Up: Tabata: Moutain Climbers Air Squats Push Ups Pull Ups WOD: Donny’s B-Day WOD 6 Rounds For Time: 5 Squat Snatches (135/95) 5 MU’s (Scale to Bar MU, Bar MU with a band, or …

Tuesday WOD 11/3/15 Read more »

Hope everyone had a great Halloween! 🙂 Warm Up: Tabata: Burpees Hollow Rocks OH Squats Kip Swings Strength: OH Squats 5-3-1-1-1 WOD: 8 min AMRAP: 20 Shoulder to OH (95/65) 15 OH Walking Lunges 10 Burpees

Don’t forget to wear your costumes to today’s Halloween WOD! 🙂 Warm Up: Tabata: Burpees Inch Worm Push Ups Lunges Lateral Hurdle Jumps WOD: Halloween Zombie WOD  This is an individual WOD but the class will be split into two …

Saturday WOD 10/31/15 Read more »

Warm Up: Tabata: Moutain Climbers OH Squats Push Ups DU’s Strength: Snatch 1-1-1-1-1-1 *Two options: keep it light and work on technique or go for a new 1RM WOD: 9 min AMRAP: 20 Calorie Row 15 Wall Balls 10 Deadlifts …

Friday WOD 10/30/15 Read more »

Warm Up: Tabata: Burpees Air Squats Kip Swings DU’s WOD: 3 Rounds For Max Reps: 1 min Max KB Goblet Lunges 53/35 1 min Max Pull Ups 1 min Max Burpee Box Jumps 24″/20″ 1 min Max Sit Ups 1 …

Thursday WOD 10/29/15 Read more »

Warm Up: Tabata: DU’s Hollow Rocks Pull Ups Back Squats Strength: Back Squat 5-3-3-1-1-1 WOD: “SQT“ 3 Rounds For Time: 10 Ground to OH (95/65) 200m Shuttle Sprint (50m there and back twice)

Warm Up: Tabata: Feet to Hands Push Ups Lunges Handstand Hold WOD: 18 min AMRAP: 21 KB Swings (70/53) 15 Burpees 9 HSPU

Warm Up: Tabata: Burpees Front Squats Strict Press Kip Swings Strength: Jerk 5-3-3-1-1-1 *Go for a new 1RM WOD: 3 Rounds For Time: 50 DU’s 15 Hang Squat Cleans (135/95) 10 T2B

Warm Up: Agility Course WOD: For Time: 400m Run 21 Power Snatches (115/75) 3 Rope Climbs 400m Run 15 Power Snatches (115/75) 2 Rope Climbs 400m Run 9 Power Snatches (115/75) 1 Rope Climb