Month: January 2017

Warm Up: Tabata: Mountain Climbers Drop Squats Side Plank Strict Press Strength: Push Jerk 3-3-3-3-3 WOD: Partner WOD For Time: 8 Squat Cleans (155/115) 7 Squat Cleans 6 Squat Cleans 5 Squat Cleans 4 Squat Cleans 3 Squat Cleans 2 …

Monday WOD 1/9/17 Read more »

Warm Up: Tabata: Burpees Leg Lifts Goblet Squats Kip Swings WOD: 4 Rounds For Time: 21 Wall Balls (20/14) 15 T2B 9 HSPU

Warm Up: Tabata: Jumping Lunges Bridge Hold Atomic Sit Ups Single Leg Deadlift Strength: Deadlift 5-5-5-5-5 WOD: 8 min AMRAP: 10 Power Cleans (135/95) 20 Lunges 30 Sit Ups

Don’t forget there is NO yoga tonight.  It will resume next Thursday.  Warm Up: Tabata: Feet to Hands Air Squats Inch Worm Push Ups Handstand Hold WOD: 4 Rounds For Time: 100m Front Rack Carry (135/95) 10 Burpees 2 Wall …

Thursday WOD 1/5/17 Read more »

Warm Up: Tabata: Moutain Climbers OH Squats Plank Hold Snatch Grip Behind the Neck Press Strength: Snatch Balance 2-2-2-2-2 WOD: For Time: 21-15-9 reps of: Calorie Row KB Swings (53/35)

Warm Up: Tabata: Jumping Squats Push Ups Hollow Rocks Kip Swings WOD: 3 min AMRAP: 100 DU’S (1:1 singles) 25 Shoulder to OH (125/85) Max Reps C2B Pull Ups 1 min Rest then… 3 min AMRAP: 100 DU’S (1:1 singles) …

Tuesday WOD 1/3/17 Read more »

Don’t forget we will only have 8:30am, 11:30am and 5:30pm WODs today  Warm Up: Tabata: Burpees Side Plank Windmills Lateral Lunges Banded Side Steps Strength: Back Squat 3-3-3-3-3 WOD: 7 min AMRAP: 10 Hang Power Snatch (95/65) 15 Box Jumps …

Monday WOD 1/2/17 Read more »