Month: October 2016

Warm Up: Tabata: Mountain Climbers Air Squats Pull Ups Broad Jumps WOD: 4 Rounds For Time: 400m Run 12 Power Cleans (135/95) 10 Box Jumps (24/20)

Warm Up: Tabata: Burpees Side Plank Banded Side Step Goblet Squats Strength: Front Squats 5-3-3-1-1-1 WOD: 3 Rounds For Max Reps: 1 min Max Pumpkin Thrusters 1 min Max Pumpkin Sit Ups 1 min Max Pumpkin KB Swings 1 min …

Monday WOD 10/31/16 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Single Leg Deadlifts Kip Swings WOD: For Time: 100 DU’s (2:1 singles) 90 Air Squats 800m Run 70 Sit Ups 60 KB Swings (53/35) 50 Walking Lunges 400m Run 30 Push Ups 20 Pull …

Saturday WOD 10/29/16 Read more »

Don’t forget that there is only a 4:30pm class on Friday nights starting today.  All other classes will remain the same. Warm Up: Tabata: Mountain Climbers Banded Side Step Drop Squats Pull Ups Strength: Squat Clean 1-1-1-1-1 WOD: For Time: …

Friday WOD 10/28/16 Read more »

Warm Up: Tabata: Jumping Lunges Leg Lifts Single Leg Deadlifts Lateral Hurdle Jumps WOD: 12 min AMRAP: 10 Deadlifts (225/155) 12 T2B 15 Box Jumps (24/20) Cash Out: Core Tabata: Atomic Sit Ups Side Plank Hold Flutter Kick Plank Hold …

Thursday WOD 10/26/16 Read more »

Warm Up: Tabata: Burpees Side Plank Lunges Push Ups Strength: Stirct Press 3-3-3-3-3 Build to 80% of your 1RM and maintain that for 3 sets WOD: 4 Rounds For Time: 250m Row 15 KB Swings (53/35) 30 DU’s (2:1 singles)

Warm Up: Tabata: Jumping Squats Inchworm Push Ups Hollow Rocks DU’s WOD: For Time: 400m Run 15 Squat Snatches (135/95) 400m Run 12 Power Snatches (135/95) 400m Run 9 OH Squats (135/95)

Warm Up: Tabata: Feet to Hands Atomic Sit Ups OH Squats Kip Swings Strength: OH Squat 5-5-5-5-5 WOD: 8 min AMRAP: 8 Burpees 8 Wall Balls 8 C2B

Warm Up: Tabata: Jumping Squats Leg Lifts Strict Press Kip Swings WOD: 5 Rounds For Time: 5 Thrusters (115/75) 10 Bar Facing Burpees Over Bar 15 T2B

Don’t forget there will NOT be an 8:30am or 5:30pm WOD today. We will ONLY have 5am, 11:30am and 4:30pm classes today. Warm Up: Tabata: Burpees Drop Squats Flutter Kicks Pull Ups Strength: Power Snatch 3-3-3-3-3 WOD: 7 min AMRAP: …

Friday WOD 10/21/16 Read more »