Month: October 2015

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

Warm Up: Tabata: Tuck Jumps Push Ups Atomic Sit Ups Front Squats Strength: Turkish Get Ups 1-1-1-1-1-1 *1 Rep includes standing up from the ground and returning back to the ground. The Rep is not complete until you return to …

Friday WOD 10/23/15 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Juming Lunges T2B WOD: 15 min AMRAP: 20 Calorie Row 15 KB Swings (53/35) 30 Sit Ups

Warm Up: Tabata: DU’s Drop Squats Strict Press Pull Ups Strength: Clean & Jerk 1-1-1-1-1-1 WOD: 4 Rounds For Time: 200 m Run 10 Pull Ups 15 Box Jumps (30/24)