WOD 7/26/16

July 25, 2016 by  

  • 5 Rounds:
  • 10x Hollow Rocks
  • 20x Sit ups
  • 300m Run

 

WOD 7/25/16

July 24, 2016 by  

  • OTM 10 mins:
  • 2x Snatch
  • Rest 2 mins
  • OTM 10 mins:
  • 2x Clean and Jerk
  • Rest 2 mins
  • 50x OHS
  • Driveway Sprint each break

WOD 7/24/16

July 23, 2016 by  

  • AMRAP 15 minutes:
  • 12x Jerk
  • 9x TTB
  • 20x Lunges

WOD 7/23/16

July 22, 2016 by  

  • 4 Rounds:
  • 5x Deadlift
  • 20x Barbell Push Ups
  • 400m

WOD 7/22/16

July 21, 2016 by  

Friday Fitness Fun

WOD 7/21/16

July 20, 2016 by  

  • 50,40,30,20,10
  • Double Unders
  • Sit ups

WOD 7/20/16

July 19, 2016 by  

  • “The Grind”
  • 3 Rounds:
  • 1000m
  • 50x Thruster (45/30)
  • 15x CTB Pull ups

WOD 7/19/16

July 18, 2016 by  

  • 30,25,20,15,10,5
  • Box Jumps
  • Medball Sit ups

WOD 7/18/16

July 17, 2016 by  

  • Back Squat 3,3,3,3,3,3,3
  • Then:  AMRAP 10 mins:
  • 10x Dips/ Driveway Sprint
  • METCON ONLY OPTION:
  • 5 Rounds:
  • 15x Back Squat
  • 10x Dips
  • Driveway Medball Carry
  • 300m

WOD 7/17/16

July 16, 2016 by  

No Classes.  Go Out and Play!

WOD 7/16/16

July 15, 2016 by  

No Classes.  Go Out and Play!

WOD 7/15/16

July 14, 2016 by  

Friday Fitness Fun

WOD 7/14/16

July 13, 2016 by  

  • 21-18-15-12-9-6-3
  • Dumbbell Jerk
  • 300m Run after each set

WOD 7/13/16

July 12, 2016 by  

  • “The Grind”
  • AMRAP 30 mins:
  • 20x Overhead Walking Lunges
  • 10x Muscle Up
  • 40 Handstand Steps
  • 20x Hang Power Clean
  • 20x TTB
  • 20x Push Ups
  • 20x Front Squat

WOD 7/12/16

July 11, 2016 by  

  • 5 Rounds:
  • 15x Wallballs
  • 15x KBS
  • 15x Box Jumps
  • 15x Deadlift

WOD 7/11/16

July 10, 2016 by  

  • Squat Snatch 3,3,3,3,3,3,3
  • OR Metcon Only:
  • AMRAP 20 mins-
  • 3x Power Snatch
  • 6x OHS
  • 9x Leg Lift
  • 200m Run

WOD 7/10/16

July 9, 2016 by  

  • 5 Rounds:
  • 50x DU
  • 30x Medball Clean
  • 15x Burpee
  • Rest 1 minute

WOD 7/9/16

July 8, 2016 by  

  • AMRAP 15 mins:
  • 3x Jerk
  • 5x Pull ups
  • 15x Box Jump

WOD 7/8/16

July 7, 2016 by  

Friday Fitness Fun

WOD 7/7/16

July 6, 2016 by  

  • 4 Rounds:
  • 800m
  • 15x HSPU
  • 2x Rope Climb

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