Monday WOD 11/20/17
Warm Up: 2 Rounds: 40 ft Crab Walk 10 Strict Press 10 Jumping Lunges 10 Jerk Balances Strength: Split Jerk 2-2-2-2-2 WOD: For Time: 9-15-21 reps of: Thrusters (95/65) Box Jumps (24/20)
Month: November 2017
Saturday WOD 11/18/17
Warm Up: Tabata: Feet to Hands Banded Side Steps OH Squats Kip Swings WOD: 14 min AMRAP: 7 Push Press (115/75) 14 Toes to Bar 7 Bar Facing Burpees
Friday WOD 11/17/17
Warm Up: 2 Rounds: 40ft Bear Crawl 10 Banded Side Steps (each direction) 10 Med Ball Cleans 10 Broad Jumps Strength: Hang Clean 2-2-2-2-2 WOD: 10 min AMRAP: 1-2-3-4-5…etc. reps of: Deadlift (225/155) Over Unders (30/24, 1 rep is a …
Thursday WOD 11/16/17
Warm Up: Tabata: Mountain Climbers Jumping Squats V-Ups Wall Walks Skill Work: Technique Thursday Handstand, Handstand Walk, and Handstand Push Ups WOD: Death By 2 Calories: Minute 1: Complete 2 Calories on the Rower Minute 2: Complete 4 Calories Minute 3: …
Wednesday WOD 11/15/17
Warm Up: Tabata: Feet to Hands Med Ball Thrusters Handstand Hold Bottoms Up KB Press Strength: 2 Push Press + 2 Push Jerk *Warm up to 65% of your 1RM C&J and maintain that weight for 4 sets of the …
Tuesday WOD 11/14/17
Warm Up: 2 Rounds: 40ft Frankenstien Walk 10 Banded Side Steps 40ft Walking Lunges 10 Behind the Neck Strict Press 40 ft High Skips 10 Single Arm DB OH Squats WOD: For Time: 800m Run 20 OH Squats (115/75) 400m …
Monday WOD 11/13/17
Warm Up: 2 Rounds: 10 Jumping Lunges 10 Banded Side Steps (each direction) 10 Goblet Squats 10 KB Swings Strength: Front Squat 2-2-2-2-2 WOD: 7 min AMRAP: 4 Power Snatches (95/65) 8 Double Unders (2:1 singles) 8 Power Snatches 16 …
Saturday WOD 11/11/17
Today, we come together as a community to honor and pay tribute to the lives of three brothers: Jeremy Wise, Ben Wise and Beau Wise. The Three Wise Men. After the September 11th attacks on our country, Jeremy joined the …
Friday WOD 11/10/17
Don’t forget we only have 8:30am and 11:30am class times today. Warm Up: 2 Rounds: 40 ft Bear Crawl 10 Jumping Lunges 10 Feet to Hands 10 Good Mornings Strength: Deadlift Work to 90% of your 1RM Deadlift for a …
Thursday WOD 11/9/17
Don’t forget we have Yoga at 6:30 tonight 🙂 Warm Up: Tabata: Mountain Climbers Single Leg V-Ups Jumping Lunges Bottoms Ups KB Press Skill Work: Technique Thursday: Take 15 minutes to work on Rope Climbs. This includes all scales, different …