Workout of the Day (WOD)

06/24/2013

6-25-13 WOD

Tuesday, June 25th Warm Up: 3 Rounds 10 Chest to Bar Pullups 20 Abmats 20 Goblet Squats 10 Ring Rows WOD #1 12 Min EMOM 5 Wall […]
06/23/2013

6-24-13 WOD

Monday June 24th Warm Up: 2 Rounds 6 Turkish Getups 10 Push Ups 15 Ring Pulls SWOD: Bench Press: 3,3,3,3 WOD: -10 Bar Facing Burpees 20 […]
06/21/2013

6-22-13 WOD

Saturday, 6-22-13 Class times: 8:30am & 9:30am WOD Partner WOD – 1 partner working at a time 30 min AMRAP 250m run 10kb Swings (53/35) 2 […]
06/21/2013

6-21-13 WOD

Friday, 6-21-13 Hope WOD
06/19/2013

6-20-13 WOD

Thursday, June 20th SWOD 1 RM Deadlift 5-4-3-2-2-1 WOD: “Death by Wall Balls” With a continuously running clock perform 3 Wall Balls in the first minute, […]
06/13/2014

6-12-14 WOD

Thursday 6/12/14 Metcon “Tabata +” 8 Rounds of :20 on :10 off *Double unders *Abmat Sit ups *Reverse Alt. BB Lunge #45/35 * Air Squats *KB […]
06/13/2014

6-11-17 WOD

Wednesday 6/11/14 Strength Squat Cycle – Back at %’s (Same % & rep scheme as Monday) WOD Box Jump 10-20-30-20-10 #24/20 Hang Clean 10-10-10-10-10 #135/80
06/10/2014

6-10-14 WOD

Tuesday 6/10/14 Gymnastics Skills Take 10 -15 Minutes and work on 3 of the following: Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, […]
06/09/2014

6-9-14 WOD

Monday 6/9/14 STRENGTH: Squat Cycle – Front at %’s 7 Minute EMOM of: Snatch 1.1.1 (increase weight every set) WOD 12 Minute AMRAP of: 100M Row […]