WOD

Workout Of The Day 17 September 2014

Happy Birthday Rashana!   EMOTM X 10 Even – 5-7 Push Presses (Does not have to be unbroken) Odd – 5-7 Chin ups (Does not have to be unbroken) WOD: :10 AMRAP 200m Run 25 Thrusters 45/33 200m Run 20 Thrusters 45/33 200m Run 15 Thrusters 45/33 200m Run 10 Thrusters 45/33 …continue from the […]

Workout Of The Day 16 September 2014

  Back Squat @ 20X0 12-10-8-6 *No pause at any time during the lift.  2 second descent on every rep. *Remember, our goal right now is improve body awareness, teach people to lower under control, and develop muscular and connective tissue strength. DB Bulgarian Split squat (rear leg on bench) @30X1; 10 reps per leg; […]

Workout Of The Day 15 September 2014

“Beginners” class starting today and every Monday/Wednesday/Friday at 10:30 am! ***The workouts will be different than the regular class posted below. 4 sets 80-85% effort 30 Double unders 15 Wall balls 20/14 15 No pushup burpee box jump (step down) 24/20 15 HR pushups 200m Run :3 Rest *Try to have all sets the same […]

Workout Of The Day 12 September 2014

Weighted Strict Pull ups 3-3-3-3-3 *Increase weight each set if possible *Scale is Ring row with feet in front of rings as far as possible or elevated…keeping core tight. WOD: :15 AMRAP 75m Goblet lunges/Run 55/35 (Lunge with KB to No parking sign, then run back with KB) 5 Hang Power Cleans 115/73 10 Deadlifts […]

Workout Of The Day 11 September 2014

1000m Row :5 Rest 800m Run *Score the time for each one separately WOD: “ANNIE” 50-40-30-20-10 Double unders Sit ups

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