Wednesday WOD 1/25/17
Warm Up: Tabata: Jumping Squats Hollow Rocks Push Ups Broad Jumps Strength: Clean & Jerk 1-1-1-1-1-1 WOD: 4 Rounds For Time: 200m Shuttle Sprint (50m x 4) 10 Power Cleans (125/85) 5 Push Jerks (125/85)
Year: 2017
Tuesday WOD 1/24/17
Warm Up: Tabata: Burpees Plank Hold Russian KB Swings Single Arm KB Press WOD: For Time: 20-15-10-5 reps of: KB Swings (53/35) 125-100-75-50 reps of: Double Unders 12-9-6-3 reps of: Handstand Push Ups *First round is 20 KBS, 125 DU, …
Monday WOD 1/23/17
Warm Up: Tabata: Mountain Climbers Banded Side Steps Goblet Squats Kip Swings Strength: Back Squat 10-8-6-4-2 *Increase weight for each set WOD: 8 min AMRAP: 12 Box Jumps (24/20) 9 Chest to Bar Pull Ups 6 OH Squats (135/95)
Saturday WOD 1/21/17
Come join us today at 9am for a farewell WOD for Serena. There will be a potluck following the WOD. So come and throw down with Serena then stick around to share some food and hang out before things get …
Friday WOD 1/20/17
Don’t forget we are having a farewell WOD for Serena on Saturday at 9am with a potluck after the WOD. Hope to see you all there! Warm Up: Tabata: Jumping Squats V-Ups Push Ups Banded Side Steps Strength: Clean 1-1-1-1-1-1 …
Thursday WOD 1/19/17
Don’t forget we have Yoga tonight at 6:30pm 🙂 Warm Up: Tabata: Moutain Climbers Air Squats Plank Hold KB High Pulls WOD: For Time: 27-21-15-9 reps of: Power Snatch (95/65) Burpees Calorie Row
Wednesday WOD 1/18/17
Warm Up: Tabata: Feet to Hands Hollow Rocks OH Squats Behind the Neck Press Strength: OH Squat 5-5-5-5-5 WOD: 9 min AMRAP: 10 Burpee Box Jumps (24/20) 15 Deadlifts (145/105) 200m Run
Tuesday WOD 1/17/17
Don’t forget our Progenex rep will be at the gym tonight for the 4:30pm, 5:30pm, and 6:30pm classes with samples of their pre-workout and recovery flavors and will be able to answer any questions you might have about their products. Come say …
Monday WOD 1/16/17
Don’t forget we have a modified schedule today due to the holiday. We will only have a 8:30am, 11:30am, and a 5:30pm Warm Up: Tabata: Burpees Atomic Sit Ups Air Squats Push Ups Strength: Strict Press 3-3-3-3-3 WOD: For Time: …
Saturday WOD 1/14/17
Warm Up: 2 Rounds: 100m Jog 10 Push Ups Bear Crawl Length of Rig 10 Split Squats Broad Jump Length of Rig 10 Hollow Rocks WOD: 4 Rounds For Time: 400m Run 20 KB Snatches (53/35) 30 DU’s (2:1 singles) …