Month: February 2017

Warm Up: Tabata: Feet to Hands Single Leg Deadlift Side Plank Good Mornings Strength: Deadlift 10-8-6-4-2 WOD: 8 min AMRAP: 15 Wall Balls (20/14) 10 Burpee Box Jump Overs (24/20)

Don’t forget we have yoga tonight at 6:30pm 🙂 Warm Up: Tabata: Jumping Squats Flutter Kicks Banded Side Steps Kip Swings WOD: For Time: 10-8-6-4-2 reps of: Squat Cleans (95/65, add 10# each round) 5-4-3-2-1 reps of: Bar Muscle Ups …

Thursday WOD 2/16/17 Read more »

Warm Up:  Tabata: Mountain Climbers Air Squats Hollow Rocks Push Ups Strength: Strict Press 5-5-5 *Warm up to 70% of you 1RM and maintain that weight for 3 sets of 5 reps WOD: 7 min AMRAP: 7 Burpees 7 KB …

Wednesday WOD 2/15/17 Read more »

Warm Up: Tabata: Jumping Lunges Push Ups Plank Hold KB Swings WOD: 4 Rounds For Time: 10 Alternating Dumbbell Snatches (50/35) 10 Left Arm OH Walking Lunges (50/35) 20 Sit Ups 10 Alternating Dumbbell Snatches 10 Right Arm OH Walking …

Tuesday WOD 2/14/17 Read more »

Warm Up: Tabata: Burpees Atomic Sit Ups Banded Side Steps Goblet Squats Strength: Pause Back Squat 2-2-2-2-2 *2 second pause at the bottom of each rep WOD: 3 min AMRAP: 200m Run 15 Thrusters (135/95) Max reps Pull Ups Rest …

Monday WOD 2/13/17 Read more »

Warm Up: Tabata: Burpees OH Squats Push Ups Single Leg Deadlift WOD: “McNasty” In Teams of 2 For Time: In 500m increments row 4000m 20 OH Squats after each 500m (95/65) *Partner one will start on the rower, while partner …

Saturday WOD 2/11/17 Read more »

Warm Up: Tabata: Feet to Hands Air Squats KB High Pulls Broad Jumps Strength: Power Clean 1-1-1-1-1-1 WOD: For Time: 21 Clean & Jerks (95/65) 15 Clean & Jerks (125/85) 9 Clean & Jerks (145/105)

Don’t forget we have yoga tonight at 6:30pm 🙂 Warm Up: 2 Rounds: 10 Jumping Squats 10 Push Ups 10 Split Squats 10 Pull Ups WOD: 3 Rounds For Time: 200m Run 30 KB Swings (53/35) 200m Run 30 KB …

Thursday WOD 2/9/17 Read more »

Warm Up: Tabata: Burpees Hollow Rocks Banded Side Step OH Squats Strength: OH Squats 3-3-3-3-3 WOD: 3 Rounds For Time: 20 Wall Balls (20/14) 50 DU’s (2:1 singles)

Warm Up: Tabata: Jumping Lunges Atomic Sit Ups KB Swings Push Ups WOD: For Time: 50 Calorie Row 40 Bar Facing Burpees Over Bar 30 Hang Power Cleans (155/105) 20 Toes to Bar 10 Handstand Push Ups