Thursday WOD 10/20/16
Don’t forget we only have one evening class tonight at 5:30pm. It will be an Open Gym time and On-Ramp class Warm Up: Tabata: Mountain Climbers Hollow Rocks OH Squats Push Ups WOD: 15 min AMRAP: 500m Row 15 OH …
Month: October 2016
Wednesday WOD 10/19/16
Warm Up: Tabata: Feet to Hands Air Squats Side Plank Strict Press Strength: OH Complex 1 Rep = 2 Push Press + 1 Push Jerk *Find a 1RM for the complex WOD: 7 min AMRAP: 7 Burpees Over Bar 7 …
Tuesday WOD 10/18/16
Warm Up: Tabata: Burpees Atomic Sit Ups Goblet Squats Broad Jumps WOD: 4 Rounds For Time: 400m Run 20 Wall Balls 10 KB Swings (70/53)
Monday WOD 10/17/16
Thank-you to everyone that volunteered and competed this weekend at our Barbells for Boob event! This year’s event was awesome because of all of you!! Warm Up: Tabata: Jumping Lunges Hollow Rocks Inchwork Push Ups Good Mornings Strength: Deadlift 5-5-5-5-5 …
Friday WOD 10/14/16
Don’t forget we will NOT have a 4:30 or 5:30pm class today for Barbells for Boobs set up. Warm Up: Tabata: Burpees Atomic Sit Ups Push Ups DU’s Strength: Push Press 3-3-3-3-3 WOD: For Time: 21-15-9 reps of: Thrusters (95/65) 42-30-18 reps …
Thursday WOD 10/13/16
Warm Up: Tabata: Mountain Climbers Goblet Squats T2B Single Arm KB Push Press WOD: 4 Rounds For Time: 200m KB Carry (53/35) 12 Box Jumps (24/20) 12 KB Swings (53/35) *One KB for the carry. Can be carried anyway you …
Wednesday WOD 10/12/16
Warm Up: Tabata: Feet To Hands Lateral Lunges Hollow Rocks Back Squats Strength: Back Squat 3-3-3-3-3 WOD: 7 min AMRAP: 6 Burpees Over Bar 6 Hang Power Snatch (115/75) 6 OH Squats (115/75)
Tuesday WOD 10/11/16
Warm Up: Tabata: Jumping Squats Plank Hold Single Leg Deadlift Kip Swings WOD: 18 min AMRAP: 25 Front Squats (95/65) 15 Calorie Row 25 Pull Ups 15 Calorie Row 25 Shoulder to OH (95/65) 15 Calorie Row 25 OH Lunges …
Monday WOD 10/10/16
Don’t forget we only have 9am and 5:30pm WOD times today. Warm Up: Tabata: Burpees Banded Side Steps Front Squats Push Ups Strength: Clean & Jerk Complex 1 rep = 1 Clean + 1 Front Squat + 1 Shoulder to OH …
Saturday WOD 10/8/16
Thank-you for your service Master Sergeant Simon Phillips! Warm Up: Tabata: Jumping Lunges Sit Ups Kip Swings Single Leg Deadlifts WOD: Master Sergeant Simon Phillips Retirement WOD For Time: 20 Pull Ups 20 Box Jumps (24/20) 200m Run 20 Push Ups …