WOD 6/15/16

June 14, 2016 by  

“The Grind” Just Show up…

WOD 6/14/16

June 13, 2016 by  

  • Press 1,1,1,1,1
  • Push Press 3,3,3,3,3
  • Push Jerk 5,5,5,5,5

WOD 6/13/16

June 12, 2016 by  

  • 21-15-9
  • Squat Clean
  • CTB Pull ups
  • 200m After each set

WOD 6/12/16

June 11, 2016 by  

  • 30, 25, 20, 15, 10, 5 KBS
  • After Evens:  10x Dips
  • After Odds:  Low Sled Push

WOD 6/11/16

June 10, 2016 by  

  • 6 Rounds:
  • 7x OHS
  • 400m

WOD 6/10/16

June 9, 2016 by  

Friday Fitness Fun

WOD 6/9/16

June 8, 2016 by  

  • 30x Box Jump/15x Power Clean
  • 24x Box Jump/12x Power Clean
  • 18x Box Jump/9x Power Clean
  • 12x Box Jump/6x Power Clean

WOD 6/8/16

June 7, 2016 by  

  • “The Grind”
  • 1/2 5K
  • 75x Thruster (45/30)
  • 50x Pullups
  • 75x Wallballs
  • 1/2 5K

WOD 6/7/16

June 6, 2016 by  

  • Cash in:  20x Hollow Rocks
  • 500m/ 50 Sit ups
  • 400m/ 40 Sit ups
  • 300m/ 30 Sit ups
  • 200m/ 20 Sit ups
  • 100m/ 10 Sit ups
  • Cash Out:  20x Hollow Rocks

WOD 6/6/16

June 5, 2016 by  

  • Back Squat 5,4,3,2,1 (60-90+%)
  • Then:  AMRAP 10 min:
  • 50x DU
  • 20x KTE
  • 10x Burpee
  • METCON ONLY OPTION:
  • AMRAP 20 mins:
  • 50x DU
  • 35x Air Squats
  • 20x KTE
  • 5x Burpee

WOD 6/4/16

June 3, 2016 by  

  • 4 Rounds:
  • 500m Run/600m Row
  • 20x TTB

WOD 6/3/16

June 2, 2016 by  

Friday Fitness “Fun”

WOD 6/2/16

June 1, 2016 by  

  • Deadlift 5,4,3,2,1 (60-90%+)
  • Then:  AMRAP 10 mins:
  • Driveway Sprint
  • 10x Ring Push Ups
  • METCON ONLY:
  • 6 Rounds:
  • 300m Run
  • 10x Deadlift
  • 10x Ring Push Ups

WOD 6/1/16

May 31, 2016 by  

  • “The Grind”
  • AMRAP 30 minutes:
  • 5x DB Push Press
  • 10x DB Renegade Row (each arm)
  • 15x DB Front Squat
  • Driveway Waiter Carry

WOD 5/31/16

May 30, 2016 by  

  • In Teams of 2, 1 working at a time:
  • 1600m
  • 30x Hang Power Clean
  • 1600m
  • 30x Hang Squat Clean
  • 1600m
  • 30x Squat Clean

WOD 5/30/16

May 29, 2016 by  

9am Class Only.  

WOD 5/29/16

May 28, 2016 by  

  • REST NO CLASS TODAY

WOD 5/28/16

May 27, 2016 by  

  • 5 Rounds:
  • 5x Jerk
  • 10x Pull ups
  • 20x Front Rack Walking Lunge
  • 300m Run

WOD 5/27/16

May 26, 2016 by  

Friday Fitness “Fun”

WOD 5/26/16

May 25, 2016 by  

  • 100 Double Unders/ 10 Deadlifts
  • 80 Double Unders/ 8 Deadlifts
  • 60 Double Unders/ 6 Deadlifts
  • 40 Double Unders/ 4 Deadlifts
  • 20 Double Unders/ 2 Deadlifts

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