Month: October 2017

Don’t forget we only have one class time today at 9am. See you all there! Warm Up: Tabata: Feet to Hands Jumping Squats Plank Hold Double Unders WOD: Hero WOD “Loredo” 6 Rounds For Time: 24 Air Squats 24 Push …

Monday WOD 10/9/17 Read more »

Warm Up: 2 Rounds: 40 ft Bear Crawl 10 KB Thrusters 10 V-Ups 10 Kip Swings WOD: 4 Rounds For Time: 100m Farmers Carry (53/35) 20 Wall Balls (20/14) 2 Rope Climbs (5:1 pull ups)

Warm Up: 2 Rounds: 40 ft Crab Walk 10 OH Squats 10 Snatch Balances 10 Broad Jumps Strength: Snatch Complex 1 Snatch + 1 Hang Snatch *Find a 1RM for the complex WOD: 8 min AMRAP: 30 Sit Ups 20 Box …

Friday WOD 10/6/17 Read more »

Don’t forget we have Yoga tonight at 6:30pm 🙂 Warm Up: 2 Rounds: 40 ft High Knees 10 Feet to Hands 40 ft Butt Kickers 10 Hollow Rocks 40 ft Walking Lunges 10 Kip Swings Skill Work: Technique Thursday Take …

Thursday WOD 10/5/17 Read more »

Warm Up: Tabata: Mountain Climbers Air Squats Side Plank Bottoms Up KB Press Strength: Strict Press 5-5-5-5-5 WOD: 3 Rounds For Time 50 Double Unders (2:1 singles) 10 Clean and Jerks (135/95)

  Warm Up: Tabata: Jumping Lunges Plank Hold Push Ups Reverse Burpees WOD: 3 Rounds For Max Reps: 1 min Max Calorie Row 1 min Rest 1 min Max Ring Dips 1 min Rest 1 min Max Pistols 1 min …

Tuesday WOD 10/3/17 Read more »

Warm Up: 2 Rounds: 40 ft Frankenstein Walk 10 Banded Side Steps (each direction) 10 Goblet Squats 10 Single Leg Deadlifts Strength: Front Squat 5-5-5-5-5 WOD: 7 min AMRAP: 10 Power Snatches (115/75) 10 Burpees Over the Bar