Workout of the Day (WOD)

01/26/2013

1-26-13 WOD

Saturday, 1/26/13 Partner WOD 40 burpees 80 kb snatches 100 ball slams 80 ring dips 40 burpee plates 20 down & back sled pull
01/24/2013

1-25-13 WOD

Friday, 1/25/13 Modified Murph 2000m Row 100 kb Swings 45/35 Rx 200 Box Jumps 20″/14″ Rx 300 Scissor Kicks 2000m Row
01/23/2013

1-24-13 WOD

Thursday, 1/24/13 SWOD 15 min build to 1 RM C & J WOD 7 Rounds Alt Leg Split jerk x12 (RX 95/65) DU 24 (50 singles) […]
01/22/2013

1-23-13 WOD (Workout of the Day)

Wednesday, 1/23/13 SWOD Row intervals 250m x8 Rest 30 secs WOD Tabata 8 rounds 25 secs on 15 sec off Jumping Pull Ups HRPU Barbell Lunges […]
01/22/2013

1-22-13 WOD (Workout of the Day)

Tuesday, 1-22-13 SWOD EMOM 6 min 20 sec Hang Snatch 7 min Power Snatch WOD For Time 25, 20, 15 *Front Squat RX 115/85 *Burpee over […]
01/02/2014

12.24.13 WOD

Tuesday Dec 24 (limited classes) 5:15,6:15 & noon SWOD Behind the neck Jerk from Rack Find 1RM WOD 12 Days of Christmas – 1 Clean (95/135) […]
01/02/2014

12.23.13 WOD

Monday Dec 23 SWOD Back Squat 10×10 working 50-70% WOD 1 mile run/*row ..then… 4 rounds 10 Push Press (155/105)(135/95)(115/75) 10 KB Snatch (53/35) …then… 100 […]
12/21/2013

12.20.13 WOD

Friday Dec 20 SWOD Snatch 5-3-2-1 working to 1RM WOD “Isabel” 30 P-Snatch (135/95) for time …then if desired…. “Headcase Helen” 3 rounds 400m run/*(row due […]
12/21/2013

12.19.13 WOD

Thursday Dec 19 SWOD Find OHS Max in 10 min Then 3×10 Front Squats at that weight WOD Complete in any order for time 3000 meters […]