WOD 5/23/15

May 22, 2015 by  

  • 25,20,15,10,5
  • Box Jumps
  • Sit ups
  • Burpees
  • 200m Run after each set

WOD 5/22/15

May 21, 2015 by  

  • FRIDAY FITNESS FUN
  • 6AM AND 5PM CLASSES ONLY!!

WOD 5/21/15

May 20, 2015 by  

  • 3 ROUNDS-
  • 800m
  • 4x[ 5 Pull ups, 10 Push ups, 15 Squats]

WOD 5/20/15

May 19, 2015 by  

  • AMRAP 7 mins-
  • 7x Deadlift (225/155)
  • 7x TTB
  • REST 2 Mins
  • AMRAP 5 mins
  • 10 Wallballs
  • 20 Double Unders

WOD 5/19/15

May 18, 2015 by  

  • Push Press 3,3,3,2,2,1
  • WOD:  3 ROUNDS-
  • 10 Power Cleans
  • 10 Barbell Push Ups
  • 400m Run

WOD 5/18/15

May 17, 2015 by  

  • Front Squat 3,3,3,2,2,1
  • WOD:
  • 15x Hollow Rocks
  • 200m Farmers Carry
  • 15x Hollow Rocks
  • 200m Run
  • 15x Hollow Rocks
  • 200m Farmers Carry
  • 15x Hollow Rocks

WOD 5/16/15

May 15, 2015 by  

  • Cash in:  800m Run or 1000m Row
  • Then:  25,20,15,10,5
  • Wallballs and Push ups
  • Cash out:  400m Run or 500m Row
  • 7AM CLASS ONLY!!

WOD 5/14/15

May 13, 2015 by  

  • OTM 1o minutes:
  • 1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean
  • AMRAP 10 minutes:
  • 5 DB Press (each arm)
  • 10 Box Jumps

WOD 5/13/15

May 12, 2015 by  

  • 400m Run or 500m Row
  • 4x [5 Dips, 10 Pull ups, 25 Sit ups]
  • 800m Run or 1000m Row
  • 4x [5 Dips, 10 Pull ups, 25 Sit ups]
  • 400m Run or 500m Row

WOD 5/12/15

May 11, 2015 by  

  • Front Squat 5×5 (80%)
  • WOD:  7 ROUNDS-
  • 10 Medball Cleans
  • Low Sled Push
  • 25 DU’s

WOD 5/11/15

May 11, 2015 by  

  • Push Press 5×5 (80%)
  • WOD:  AMRAP 5 mins-
  • 10x Burpee
  • 15x KBS
  • Rest 2 mins
  • AMRAP 5 mins-
  • 10x Burpee
  • 15x KBS

WOD 5/10/15

May 9, 2015 by  

  • Part 1:  2x Clean, 1x Clean & Jerk
  • Build up to 80-90%
  • Part 2:
  • 1000m Row or Run
  • 50 Thrusters (45/30)
  • 30 Pull ups

WOD 5/9/15

May 8, 2015 by  

  • AMRAP 12 Minutes:
  • 3x Power Snatch
  • 5x OHS
  • 7x Broad Jump

WOD 5/8/15

May 7, 2015 by  

Friday Fitness Fun!

WOD 5/7/15

May 6, 2015 by  

  • Part 1:  4 sets-
  • 5-10 Tempo Push Ups (2121)
  • rest 20 sec
  • 5-10 Tempo Ring Rows (2121)
  • Part 2:
  • 7 Rounds-
  • 3 Muscle Ups
  • Sled Pull

WOD 5/6/15

May 5, 2015 by  

  • Front Squat 5×5
  • WOD:
  • 35 Wallballs
  • 100 Double Unders
  • 35 Wallballs

WOD 5/5/15

May 4, 2015 by  

  • Push Press 5×5
  • WOD:  AMRAP 12 mins
  • 5 HSPU
  • 15 Box Jumps

WOD 5/4/15

May 3, 2015 by  

  • 3x[15 sec superman hold, rolling into 15 sec hollow hold]
  • 800m Run or 1000m Row
  • 3x[ 15 Plate Sit ups, 15 Leg Lifts]
  • 400m Run or 500m Row
  • 3x[ 15 Plate Sit ups, 15 Leg Lifts]
  • 800m Run or 1000m Row
  • 3x[15 sec superman hold, rolling into 15 sec hollow hold]

WOD 5/3/15

May 2, 2015 by  

  • 10 Rounds-
  • 5x Jerk
  • Driveway Sprint

WOD 5/2/15

May 1, 2015 by  

  • Max rep Back Squat (135/95)
  • 200m Farmers Carry
  • Max rep Back Squat (95/65)
  • 200m Overhead Plate Carry
  • Max rep Back Squat (45/30)
  • 200m Sandbag Carry
  • Max Rep Air Squats

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