Results For Category: "WOD"
Wednesday’s WOD 6-1-16
May 31, 201620 min EMOM (alternating) 1- 5 deadlifts (AHAP, unbroken) 2- 10 burpees 3- 10 GHD situps 4- 20/15 calorie row L2- GHD situp to parallel,…
Tuesday’s WOD 5-31-16
May 30, 2016Group Warm Up Snatch/Snatch Balance Review 15 Mins to work up to a heavy snatch balance single Metcon: 10min AMRAP 50 Double Unders 10 Hang…
Monday’s WOD 5-30-16
May 29, 2016**Only Class On Monday is at 9 AM** Rest of the week will be a regular schedule. “Murph” 1 Mile Run 100 Pull Ups 200…
Friday’s WOD 5-27-16
May 26, 2016Group Warm Up Metcon: 20 Min AMRAP 1 Rope Climb 10 Deadlifts 135/95 10 Burpees 10 Box Jumps 24/20 400 m run L2- 3 let…
Thursday’s WOD 5-26-16
May 25, 2016Skill Rope Climbs Metcon “Annie” For Time 50-40-30-20-10 Double Unders Abmat Sit Ups L2- Entire workout minus the first 50 DU L1- 100-80-60-40-20 Single Unders…
Wednesday’s WOD 5-25-16
May 24, 2016Strength Push Press 5-5-3-3-1 Metcon For Time (10min Cap) 21-15-9 Back Squat 135/95 Shoulder To Overhead 135/95 L2- 95/65 L1- 75/45
Tuesday’s WOD 5-24-16
May 23, 2016Group Warm Up For Time: 50 Kettlebell Swings 1.5/1 40 Goblet Squats 1.5/1 30 Chest To Bar Pull Ups 20 Dips 10 Burpee Broad Jumps…
Monday’s WOD 5-23-16
May 22, 2016Strength Front Squat 5-5-3-3-1 Metcon: 5RFT 200 m run w/Slamball 20 Slamballs 30/20 20 Russian twist w/SB L2- 15 SB & 15 Russian twist L1-…
Friday’s WOD 5-20-16
May 19, 2016Strength: 1 RM Thruster Metcon: For Time 800m run 40 thrusters 45/35 400m run 30 thrusters 200m run 20 thrusters L2/L1- 400m, 300m, 200m runs…
Thursday’s WOD 5-19-16
May 18, 2016Skill- 5x25m Prowler Push (climbing weight with every round if possible) Metcon: 3 Rounds For Time 5 Muscle ups 10 Handstand Push Ups 25 Double…