Friday WOD 7/7/17
Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 KB High Pulls 10 V-Ups 10 Scorpions Strength: Hang Power Snatch 2-2-2-2-2 WOD: 8 min AMRAP: 20 OH Walking Lunges (45/25# plate) 10 Toes to Bar 5 Burpees
Year: 2017
Thursday WOD 7/6/17
Warm Up: Tabata: Burpees Atomic Sit Ups KB Swings Ring Rows Skill Work: Technique Thursday Take 15 min to work on Pull Ups. This includes working on strict, kipping or weighted Pull Ups. Work ring rows, negatives, isometric holds at …
Wednesday WOD 7/5/17
Don’t forget there are no morning classes today. We only have a 11:30am, 4:30pm, and a 5:30pm class today. Warm Up: Tabata: Mountain Climbers Jumping Squats Lateral Hurdle Jumps Strict Press Strength: Push Press 3-3-3-3-3 WOD: 3 Rounds For Time: …
Tuesday WOD 7/4/17
Don’t forget we only have a 9am class today. In honor of Independance Day we are doing a Hero WOD to remember someone who made the ultimate sacrifice protecting those in his community. Scott “Scotty” Deem, 31, of San Antonio, …
Monday WOD 7/3/17
Don’t forget we have a modified schedule today. We will only have 8:30am, 11:30am and 5:30pm classes today Warm Up: 2 Rounds: 10 Feet to Hands 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Kip Swings Strength: …
Saturday WOD 7/1/17
Warm Up: Tabata: Burpees Jumping Lunges Push Ups Kip Swings WOD: 4 Rounds For Time: 30 Calorie Row 20 Push Press (75/55) 10 Front Squats (75/55) 2 Rope Climbs (5:1 Pull Ups or ring rows)
Friday WOD 6/30/17
Warm Up: 2 Rounds: 10 Jumping Squats 10 KB Swings 10 Broad Jumps 10 Med Ball Cleans Strength: Power Clean 3-3-3-3-3 WOD: 3 Rounds For Time: 12 Goblet Lunges (53/35) 9 Toes to bar 6 Handstand Push Ups
Thursday WOD 6/29/17
Warm Up: Tabata: Feet to Hands Lunges V-Ups Lateral Hurdle Jumps Skill Work: Technique Thursday Take 15 min to work on Toes to Bar. If you have T2B, try strict T2B. WOD: 6 min AMRAP: 12 KB Swing (53/35) 12 …
Wednesday WOD 6/28/17
Warm Up: Tabata: Mountain Climbers Air Squats Dumbbell Press Jerk Balance Strength: Split Jerk 2-2-2-2-2 WOD: With an 8 minute Clock: Buy In: 500m Row Then with remaining time, AMRAP: 5 Right Arm KB Shoulder to OH (53/35) 5 Left …
Tuesday WOD 6/27/17
Warm Up: 2 Rounds: 40ft High Knees 10 Push Ups 40ft Butt Kickers 10 OH Squats 40ft High Skips 10 Hollow Rocks WOD: Main Site WOD 170512 20 min AMRAP: 400m Run 20 Sit Ups* 10 OH Squats (95/65) …