Year: 2016

Warm Up: Tabata: DU’s Air Squats Hollow Rocks Kip Swings WOD: 5 min AMRAP: 15 Wall Balls (20/14) 10 T2B Rest 2 min 5 min AMRAP: 15 Calorie Row 10 Power Cleans (155/115) Rest 2 min 5 min AMRAP: 15 …

Tuesday WOD 1/26/16 Read more »

Warm Up: Tabata: Burpees Push Ups Drop Squats Pull Ups Strength: Clean & Jerk 1-1-1-1-1-1 WOD: For Time: 15-12-9-6-3 reps of: Clean & Jerks (135/95) *Run 200m after each set

Warm Up: 2 Rounds: 10 Single Leg Deadlifts 10 Push Ups 10 Goblet Squats 10 Ring Rows 10 Banded Good Mornings WOD: 20 min EMOM: Odd: 5 Deadlifts + 5 Hang Power Clean (145/105) Even: 5 Ring Dips + 5 …

Saturday WOD 1/23/16 Read more »

Warm Up: Tabata: DU’s Handstand Hold Air Squats Strict Press Strength: Split Jerks 1-1-1-1-1-1 WOD: 3 Rounds For Time: 10 HSPU 15 Power Snatch (115/75)

Warm Up: Tabata: Burpees Plank Kip Swings Lateral Hurdle Jumps WOD: 20 min AMRAP: 30 DU’s (2:1 Singles) 15 pull ups 15 push ups 200m Sprint

Warm Up: Tabata: DU’s Push Ups OH Squats T2B Strength: OH Complex 1-1-1-1-1 1 Rep = 1 Power Snatch + 2 OH Squats WOD: 4 Rounds For Time: 10 Push Press (125/85) 20 Box Jumps (24/20)

Warm Up: 2 Rounds: 100m Jog 10 Lunges Bear Crawl Length of Rig 10 Hollow Rocks 10 Inchworm Push Ups 10 Russian KB Swings WOD: For Time: 100 Air Squats 80 Sit Ups 60 KB Swings (53/35) 80 Air Squats …

Tuesday WOD 1/19/16 Read more »

Don’t forget we have a modified schedule today due to the holiday Adult WODs: 8:30am, 11:30am, and 5:30pm Kids/Teens: Normal schedule (3:00pm Kids, 6:30pm Kids and 7:15pm Teens) Warm Up: Tabata: Feet to Hands Banded Side Step Back Squats Pull …

Monday WOD 1/18/16 Read more »

Warm Up: Tabata: Burpees Handstand Hold Med Ball Front Squats Pull Ups WOD: 4 Rounds For Time: 20 Calorie Row 20 Wall Balls (20/14)

Warm Up: Tabata: DU’s Banded Side Step Drop Squats Hollow Rocks Strength: 12 min EMOM of Hang Squat Cleans: 1st 4 min perform 1 Hang Squat Clean @ 65% of 1RM Squat Clean 2nd 4 min perform 1 Hang Squat Clean …

Friday WOD 1/15/16 Read more »