Month: April 2016

Warm Up: Tabata: Mountain Climbers KB Swings Lateral Hurdle Jumps Handstand Hold WOD: 4 Rounds For Time: 10 Power Cleans (135/95) 20 Push Ups Rest 2 min then… 5 min AMRAP: 100 DU’s (2:1 singles) 20 Push Press (135/95)

Warm Up: Tabata: Burpees Atomic Sit Ups Banded Side Step Back Squats Strength: Back Squats 10-8-6-4-2 *Rest exactly 2 min between sets, building in weight WOD: 8 min AMRAP: 10 Wall Balls 10 Pull Ups

Don’t forget about our new mobility class today at 10am! Warm Up: 2 Rounds: 100m Jog 10 Air Squats 10 Push Ups 10 Side Plank Wind Mills 10 Kip Swings WOD: For Time: 2-4-6-8-10-12-14-16 reps of: Front Rack Lunges (115/75) …

Saturday WOD 4/16/16 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Banded Side Steps OH Squats Strength: OH Squat 3-3-3-3-3 WOD: For Time: 9-15-21 reps of: Row for Calories Power Snatches (115/75)

Warm Up: Tabata: Jumping Lunges V-Ups Air Squats T2B WOD: 5 Rounds For Time: 100m Farmers Carry (53/35) 20 Goblet Squats (53/35) 10 Burpees

Warm Up: Tabata: Moutain Climbers Drop Squats Plank Hold Strict Press Strength: Clean & Jerk 1-1-1-1-1-1 WOD: 9 min AMRAP: 200m Run 10 Power Cleans (135/95) 30 DU’s

Warm Up: Tabata: DU’s Hollow Rocks Lunges Kip Swings WOD: For Time: 50 Sit Ups 40 Push Ups 30 Box Jumps (24/20) 20 Pull Ups 10 Ring Dips 40 Sit Ups 30 Push Ups 20 Box Jumps (24/20) 10 Pull …

Tuesday WOD 4/12/16 Read more »

Warm Up: Tabata: Feet to Hands Air Squats Inchworm Push Ups Banded Good Mornings Strength: Deadlift 5-5-5-5-5 WOD: For Time: 40 Wall Balls (20/14) 30 Calorie Row 20 Burpees

Warm Up: 2 Rounds: 100m Run 10 Air Squats High Knees 10 Push Ups Butt Kickers 10 Kip Swings WOD: Partner WOD For Time: 400m Run 60 Push Ups 400m Run 60 KBS (53/35) 400m Run 60 Pull Ups 400m …

Saturday WOD 4/9/16 Read more »

Warm Up: Tabata: Burpees Banded Side Step Hollow Rocks Front Squats Strength: Front Squat 5-5-5-5-5 WOD: For Time: 800m Run 20 Power Snatches (125/85) 800m Run