Tuesday WOD 12/20/16
Warm Up: Tabata: Mountain Climbers Drop Squats Drinking Birds Broad Jumps WOD: 2 Rounds For Time: 400m Run 20 Hang Squat Cleans (95/65) Rest 5 min then… For Time: 800m Run 20 Hang Squat Cleans (95/65)
Month: December 2016
Monday WOD 12/19/16
Warm Up: Tabata: Jumping Lunges Plank Hold Single Arm KB Press Good Mornings Strength: Deadlift 5-3-3-1-1-1 WOD: For Time: 10-9-8-7-6-5-4-3-2-1 reps of: Push Ups KB Swings (70/53)
Saturday WOD 12/17/16
Warm Up: Tabata: Feet to Hands Air Squats Push Ups Kip Swings WOD: For Time: 21-15-9 reps of: Clean & Jerks (95/65) Burpees Over Bar T2B
Friday WOD 12/16/16
Warm Up: Tabata: Mountain Climbers Lunges Flutter Kicks Strict Press Strength: Push Press 3-3-3-3-3 WOD: 8 min AMRAP: 10 Power Snatches (95/65) 10 Wall Balls (20/14) 1 Rope climb (sub 5 pull ups)
Thursday WOD 12/15/16
Come check out our Yoga class tonight at 6:30pm! 🙂 Warm Up: 2 Rounds: 100m Jog 10 Air Squats Bear Crawl Length of Rig 10 Push Ups Broad Jump Length of Rig WOD: 15 min AMRAP: 100m OH Plate Carry …
Wednesday WOD 12/14/16
Don’t forget about Yoga Thursday at 6:30pm! Warm Up: Tabata: Burpees OH Squats Plank Hold Kip Swings Strength: Snatch Complex 1 Rep = 1 Power Snatch + 2 Hang Snatches *Build to a 1RM for the complex WOD: 3 Rounds …
Tuesday WOD 12/13/16
Warm Up: Tabata: Lateral Hurdle Jumps Hollow Rocks Jumping Squats Single Leg Deadlifts WOD: For Time: 30 Goblet Lunges (53/35) 30 Sit Ups 30 KB Swings (53/35) 30 Box Jumps (24/20) 30 Push Press (95/65) 400m Run 30 Push Press …
Monday WOD 12/12/16
Warm Up: Tabata: Feet to Hands Atomic Sit Ups Drinking Birds Banded Side Steps Strength: Front Squat 8-8-8 *Warm up to 60% of your 1RM and maintain that weight for all 3 sets WOD: 5 min AMRAP: 5 Power Cleans …
Saturday WOD 12/10/16
Today is our annual 12 Days of Christmas WOD! Don’t forget to bring a dish to share at the potluck following the WOD and a White Elephant Gift :). Â Hope to see everyone there! Warm Up: Tabata: Burpees Lunges Hollow …
Friday WOD 12/9/16
Warm Up: Tabata: Mountain Climbers Air Squats Flutter Kicks Strict Press Strength: Push Jerk 1-1-1-1-1-1 WOD: 8 min AMRAP: 10 Clean & Jerks (135/95) 10 T2B 10 Burpees