Saturday Partner Suffer

Posted by on Oct 24, 2014 in Workout of the Day | 0 comments

Saturday Partner Suffer

Dynamic Warm-Up get the body moving WOD movements   Partner WOD 1 “Cindy”, You go I go. Complete as many rounds in 20 minutes of: 5 Pull ups 10 push ups 15 squats   Rest 5 minutes   Partner WOD 2 Partner effort, you go I go of: 10 Rope ascents, 15′ 60 Power cleans, 155/105...

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TGIF

Posted by on Oct 23, 2014 in Workout of the Day | 0 comments

TGIF

Dynamic Warm-Up get the body moving WOD movements WOD 3 Rounds of: Run 400 meters 95/65 pound SDHP, 21 reps 21 Box jumps After bash: 30 HSPU

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Let’s Get Overhead

Posted by on Oct 22, 2014 in Workout of the Day | 0 comments

Let’s Get Overhead

Dynamic Warm-Up get the body moving shoulder mobility skill overhead squats Overhead Squat (1 rep max) WOD 21.15.9 Overhead squats, 115/75 lbs. Toes to bar...

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Dead Wednesday

Posted by on Oct 21, 2014 in Workout of the Day | 0 comments

Dead Wednesday

Dynamic Warm-Up get the body moving Foam roll find working load for deadlifts WOD For Time Run 1 mile 30 Deadlifts, 225/155 lbs. RX+ 275/185 lbs. 30 Bar facing burpees...

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Tuesday 141021

Posted by on Oct 20, 2014 in Workout of the Day | 0 comments

Tuesday 141021

Dynamic Warm-Up get the body moving Shoulder Press (1 rep max) WOD Complete as many reps in 12 minutes of: 3 Shoulder presses, 75/55 lbs. Row 10/7 calories 6 Shoulder presses, 75/55 lbs. Row 10/7 calories 9 Shoulder presses, 75/55 lbs. Row 10/7 calories Add 3 reps each round until 12 minutes are up. After bash: 30-50 ring...

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Lets get this week started WOD

Posted by on Oct 19, 2014 in Workout of the Day | 0 comments

Lets get this week started WOD

Power snatch Warm Up 2 rounds, PVC/bar Jump shrug, position 1,2,3 Jump shrug elbows high outside, position 1,2,3 Muscle snatch, position 1,2,3 Power snatch position 1,2,3 WOD For Time 90 Wallballs, 20/14 lbs. @ 10/9′ target 60 Kettlebell swings, 32/24 kg. 30 Power snatch, 135/95 lbs. After bash: Ab smash. 6 rounds of: scissor...

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Sunday “HERO”

Posted by on Oct 18, 2014 in Workout of the Day | 0 comments

Sunday “HERO”

  Schedule 10am WOD 3:30-5pm open gym Dynamic Warm-Up get the body moving HERO WOD “White” 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps, 45# plate Overhead 400m Run Stretch/hydrate

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