2/12/16

February 11, 2016 by  

Friday Fitness “Fun”

WOD 2/11/16

February 10, 2016 by  

  • 18-15-12-9
  • TTB
  • KBS
  • BURPEES

WOD 2/10/16

February 9, 2016 by  

  • Back Squat 10,5,3,1,1,1,3,5,10
  • Metcon Only:
  • 1000m Run or Row
  • 25x Back Squat/5 Wall walks
  • 20x BS/5 WW
  • 15x BS/5 WW
  • 10x BS/5 WW
  • 5x BS/5 WW
  • 500m Run or Row

WOD 2/9/16

February 9, 2016 by  

  • 9x Muscle Up
  • 21x Jerk
  • 7x MU
  • 15x Jerk
  • 5x MU
  • 9x Jerk
  • Cash out:  Tabata Hollow

WOD 2/8/16

February 7, 2016 by  

  • 4 Rounds:
  • 400m Run
  • 30x Box Jumps
  • 30x Medball Cleans

WOD 2/7/16

February 6, 2016 by  

  • 5 Rounds:
  • 5x Power Snatch
  • 200m Overhead Carry
  • 200m Run

WOD 2/6/16

February 5, 2016 by  

  • 21 KBS/63 DU/21 Dips
  • 15 KBS/45 DU/15 Dips
  • 9 KBS/27 DU/9 Dips

WOD 2/4/16

February 3, 2016 by  

  • 4 Rounds-
  • 20x Front Rack Walking Lunge
  • 400m Run

WOD 2/3/16

February 2, 2016 by  

  • Jerk 5×5 (80%)
  • Then:  AMRAP 10 mins-
  • 5x Press
  • 10x Pull ups
  • 15x Box Jump
  • METCON ONLY OPTION:
  • 5 Rounds-
  • 5x Press
  • 5x Jerk
  • 10x Pull ups
  • 20x Box Jump
  • 300m Row

WOD 2/2/16

February 1, 2016 by  

  • OTM 10 minutes:
  • 3x Power Clean
  • Then:  AMRAP 10 mins-
  • 15x Wallballs
  • 10x Push Ups

WOD 2/1/16

January 31, 2016 by  

  • 1 Mile Run
  • 2x Rope Climb
  • 100x Sit up
  • 2x Rope Climb
  • 1 Mile Run

WOD 1/31/16

January 30, 2016 by  

  • 75x DU
  • 6 Rounds:
  • 15x KBS
  • 10x HSPU
  • 5x CTB Pull ups
  • 75x DU

WOD 1/30/16

January 29, 2016 by  

  • 1000m Run or Row
  • 50x DB Thrusters
  • 30x Burpees

WOD 1/28/16

January 27, 2016 by  

  • 10,9,8,7…1  Jerks
  • 200m Run after evens
  • 25x Sit ups after odds

WOD 1/27/16

January 26, 2016 by  

  • AMRAP 15 mins:
  • 21x Box Jump
  • 7x TTB
  • 3x Deadlift

WOD 1/26/16

January 26, 2016 by  

  • 3 Rounds:
  • 50 Squats
  • 7 Muscle Ups
  • 10 Hang Power Cleans

WOD 1/25/16

January 24, 2016 by  

  • OTM 10 minutes:  3x Power Snatch
  • Then 3 Rounds-
  • 15x DB Snatch (R)
  • 15x DB Snatch (L)
  • 400m Run

WOD 1/23/16

January 22, 2016 by  

Go out and play!  No Classes today.

WOD 1/21/16

January 20, 2016 by  

  • 3 Rounds-
  • 800m
  • 30x Burpee
  • 30x Medball Clean

WOD 1/20/16

January 19, 2016 by  

  • 7 Rounds:
  • 7x HSPU
  • 7x Thruster
  • 7x Knees to Elbow
  • 7x Deadlift
  • 7x Dips
  • 7x KBS
  • 7x Pull ups

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