WOD 4/11/16

April 10, 2016 by  

  • Back Squat 5×5
  • Then:  AMRAP 7 mins-
  • 5x OHS
  • 7x Leg Lifts
  • Metcon Only-
  • 400m
  • 21x OHS
  • 10x Leg Lifts
  • 15x OHS
  • 10x LL
  • 9x OHS
  • 10x LL
  • 400m
  • 10x LL
  • 9x Back Squat
  • 10x LL
  • 15x Back Squat
  • 10x LL
  • 21x BS
  • 400m

WOD 4/10/16

April 9, 2016 by  

  • 500m
  • 5 Rounds:
  • 30x KBS
  • 15x Burpee
  • 500m 

WOD 4/9/16

April 8, 2016 by  

  • 21x Front Squat/ 7 Muscle Ups
  • 18x FS/6x MU
  • 15x FS/ 5x MU
  • 12x FS/ 4x MU
  • 9x FS/ 3x MU
  • 6x FS/ 2x MU
  • 3x FS/1x MU

WOD 4/8/16

April 7, 2016 by  

Friday Fitness Fun!

WOD 4/7/16

April 6, 2016 by  

  • 6 Rounds:
  • 400m Run
  • 20x Box Jumps

WOD 4/6/16

April 5, 2016 by  

  • Part 1:  OTM 10 minutes:
  • 3x Power Clean
  • Part 2:  2 Rounds-
  • 20x Pull up
  • 30x Push Up
  • 40x Sit up
  • 50x Squat

WOD 4/5/16

April 4, 2016 by  

  • AMRAP 8 minutes:
  • 3x Deadlift
  • 30x DU
  • Cash out: 8 Rounds-
  • 30 seconds Barbell Rollout/15 Sec Rest

WOD 4/4/16

April 3, 2016 by  

  • 30 Rounds:
  • 1x Push Press
  • 3x Box Jump
  • 5x Wallballs

WOD 4/3/16

April 2, 2016 by  

  • AMRAP 20 minutes:
  • 200m Farmers Carry
  • 100m Walking Lunge
  • 50′ Handstand Walk

WOD 4/2/16

April 1, 2016 by  

  • 42 Wallballs/21 Dips/400m
  • 30 Wallballs/15 Dips/400m
  • 18 Wallballs/9 Drips/400m

WOD 4/1/16

March 31, 2016 by  

Friday Fitness Fun

WOD 3/31/16

March 30, 2016 by  

  • 7 Rounds:
  • 10x Barbell Roll Out
  • 25x Sit Up
  • 200m Run

WOD 3/30/16

March 29, 2016 by  

  • AMRAP 25 Mins:
  • 10x Push Press
  • 15x KBS
  • 20x Box Jump

WOD 3/28/16

March 28, 2016 by  

  • 10,9,8…1 Power Snatch
  • 25x DU after each set

WOD 3/28/16

March 27, 2016 by  

  • 800m Run or 1000m Row
  • 20x Air Squat/ 1x Sit up
  • 19x Air Squat/ 2x Sit up
  • 18x Air Squat/ 3x Sit up
  • Continue in the same pattern until…
  • 1x Air Squat/ 20x Sit up
  • 800m Run or 1000m Row

WOD 3/26/16

March 25, 2016 by  

 No Classes Today

WOD 3/25/16

March 24, 2016 by  

  • Friday Fitness Fun or…The Easter Basket
  • 500m
  • 50x Goblet Squat
  • 25x Push Ups
  • 50x Box Jump
  • 25x TTB
  • 50x DU
  • 25x Burpee
  • 50x Lunges
  • 25x Burpee
  • 50x DU
  • 25x TTB
  • 50x Box Jump
  • 25x Push Up
  • 50x Goblet Squat
  • 500m

WOD 3/24/16

March 23, 2016 by  

  • 30,25,20,15,10,5 Medball Cleans
  • 15x Leg Lifts after each set

WOD 3/23/16

March 22, 2016 by  

  • 1600m Run
  • 21x HSPU
  • 800m Run
  • 18x HSPU
  • 400m Run
  • 15x HSPU
  • 200m Run

WOD 3/22/16

March 21, 2016 by  

  • 3 Rounds:
  • 500m Run
  • 30x Box Jumps
  • 30x Plate Sit ups

« Previous PageNext Page »