Friday 12/30/2016
Warm Up: Stretch WOD: 100 Cal. Row 75 Push ups 50 Sit Ups 25 Power Cleans 135/95 100 DU 75 KB Swings 53/32 50 Slam Balls 30/20 25 Pistols
Month: December 2016
Thursday 12/29/2016
Warm Up: Practice double unders WOD: 12 min. AMRAP 20 Double Unders 15 Thrusters 45lb. bar 10 T2B 5 Burpees
Wednesday 12/28/2016
STRENGTH: Deadlift: 8 x 3 @ 80% of 1rm WOD: 3 ROUNDS FOR TIME 15 Deadlifts 185/135 16 KB Front Rack Lunge 53/32 17 KB Swings 53/32 Time Cap: 6 […]
Tuesday 12/27/2016
Warm Up Hand Stands For Time WOD: 4 Rounds for time Run 1 lap 12 Pull Ups 10 Deadlifts 225/135 8 Kettle Bell Swings 70lbs/53lbs 4 HSPU
Friday 12/23/2016
3rd Annual 12 Days of Christmas WOD Make it a special occasion and wear your Ugly Christmas Sweater for the WOD. If not, come in any festive holiday attire. 12 […]
Thursday 12/22/2016
Warm Up: Free Throw Warm Up 10 Shots Miss = 5 burpees on the spot Make = COACH does 5 burpees WOD: 30 minute AMRAP 25 OHS 95/55 400m Run […]
Wednesday 12/21/2016
FIRST… EMOM: 12 minutes Even Minutes: 5 Floor Press 185/95 Odd Minutes: 12 Land Mine Rows 90/45 THEN… WOD: 3 Rounds 1 Lap Farmer Carry 53/35 (10 KBS penalty, on […]
Tuesday 12/20/2016
FIRST… EMOM: 10 minutes Even Minutes: 10 Calorie Row Odd Minutes: 10 Wall Balls, then AMRAP Pushups for rest of minute (Score will be total amount of pushups) THEN… WOD: […]
Monday 12/19/2016
Back Squat 1 rep MAX Front Squat 1 rep MAX We will be starting a squat program and we need current numbers to go by. If you don’t establish new […]
Friday 12/16/2016
In memory of Border Patrol Agent Brian Terry; EOW 12/15/2010 WOD: 8 Thrusters (95/65) 11 Pullups 19 Weighted Lunges (45/25) 70 Air Squats 7 Push Press (95/65) 23 KB Swings […]