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

WOD 7/6/16

July 5, 2016 by  

  • “Wednesday Grind”
  • AMRAP 30 mins:
  • 400m
  • 30x Medball Sit ups
  • 15x Deadlift (250/175)
  • 15x Iso Ab to Plank

WOD 7/5/16

July 4, 2016 by  

  • 4 Rounds:
  • 40x Front Rack Walking Lunge
  • 200m Farmer’s Carry
  • 200m Run

WOD 7/4/16

July 3, 2016 by  

Happy 4th of July!  9am Class Only.

WOD 7/3/16

July 2, 2016 by  

Rest Day No Class

WOD 7/2/16

July 1, 2016 by  

  • AMRAP 20 mins:
  • 5x Pull ups
  • 7x TTB
  • 9x Burpees
  • 11x Hollow Rocks

WOD 7/1/16

June 30, 2016 by  

Friday Fitness Fun

WOD 6/30/16

June 29, 2016 by  

  • 4 ROUNDS:
  • 30x Handstand Steps
  • 30x KBS
  • 200m

WOD 7/29/16

June 28, 2016 by  

  • 5 Rounds:
  • 300m
  • 30x Box Jumps
  • 30x Wallballs

WOD 6/28/16

June 27, 2016 by  

  • Back Squat 5×5
  • Then:
  • 100,75,50,25 DU
  • 15x Leg Lifts after each set
  • Metcon Only Option:
  • 1000m
  • 100x DU/25x Back Squat/15x Leg Lifts
  • 75x DU/20x Back Squat/15x Leg Lifts
  • 50x DU/15x Back Squat/15x Leg Lifts
  • 25x DU/10x Back Squat/15x Leg Lift
  • 1000m

WOD 6/27/16

June 26, 2016 by  

  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Rest 1 minute
  • 15x Clean and Jerk
  • Increase load with each set

WOD 6/26/16

June 25, 2016 by  

  • 10 Rounds:
  • 3x HSPU
  • 6x DL
  • 9x Lateral Hurdle Jumps

WOD 6/25/16

June 24, 2016 by  

  • Bear Complex/ 25 Burpees
  • Bear Complex/ 20 Burpees
  • Bear Complex/ 15 Burpees
  • Bear Complex/ 10 Burpees
  • Bear Complex/ 5 Burpees
  • Increase Load each set

WOD 6/24/16

June 23, 2016 by  

Friday Fitness “Fun”

WOD 6/23/16

June 22, 2016 by  

  • 5 Rounds:
  • 40x DU
  • 20x Russian Twists
  • 20x Medball Sit ups
  • 400m Run/500m Row

WOD 6/22/16

June 21, 2016 by  

  • “The Grind”
  • In teams of 2, 1 working at a time:
  • AMRAP 30 mins:
  • 1600m
  • 100x Pull ups
  • 100x Front Squats
  • 100x Hollow Rocks
  • 100x Box Jumps

WOD 6/21/16

June 20, 2016 by  

  • OHS 5,4,3,2,1
  • Then:  4 Rounds-
  • 250m Row
  • 25x Sit ups
  • Metcon Only Option:
  • Cash in:  500m Row
  • 18-15-12-9-6-3 OHS
  • 20x Iso Ab to Plank after Evens
  • 50x Sit ups after Odds
  • Cash out:  500m Row

WOD 6/20/16

June 19, 2016 by  

  • Part 1:  OTM 10 minutes:
  • 2x Power Clean + 1x Jerk
  • Part 2:  AMRAP 15 mins:
  • Driveway Farmers Carry
  • 15x Push Ups
  • Driveway Run

WOD 6/19/16

June 18, 2016 by  

  • 10,9,8…1 Deadlift
  • After Evens:  10x Burpee
  • After Odds:  25 Sit ups

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