Workout of the Day (WOD)

01/14/2013

1-15-13 WOD (Workout of the Day)

Tuesday, 1/15/13 SWOD 8 sets back squat WOD 4 Rounds 4x 20m shuttle sprints 7x C&J Rx 135 (mod 95) 12 T2B 15 Alt Pistols
01/13/2013

1-14-13 WOD (Workout of the Day)

Monday, 1/14/13 SWOD 5 min muscle up progression 10 min find 1 max snatch max WOD 15 min amrap 5 C2B 5 rind dips 10 snatch […]
01/11/2013

1-12-13 WOD

Friday, 1/12/13 Partner Team WOD Classes at 8:30, 9:30 and 10:30
01/11/2013

1-11-13 WOD (Workout of the Day)

Friday, 1/11/13 “Karen” “Karen” is 150 wallballs for time with a 20lb ball. This workout can be scaled for all skill levels. [youtube height=”HEIGHT” width=”WIDTH”]http://www.youtube.com/watch?v=4XJm3u27fEc[/youtube]
01/10/2013

1-10-13 WOD (Workout of the Day)

Thursday, 1/10/13 SWOD 10 Power Cleans EMOM 6 min 3x Hang Clean Squat WOD 4 sets against 3 min running clock 400m Row/Max Effort Box Jump […]
03/04/2014

3-4-14 WOD

March 4 – Tuesday SWOD 6 sets of max effort STRICT pull-ups *If you cannot do 5 strict for a set, use bands WOD 6 Rounds […]
03/03/2014

3-3-14 WOD

Mar 3 SWOD EMOM 10 Min KB swings with increasing weights WOD 5-10-15-20-15-10-5 Barbell Thrusters HRPU
02/26/2014

2-27-14 WOD

Feb 27th SWOD: Gymnastic skills. WOD: 12 min amrap: 10 burpee box jumps, 10 Goblet squats 53/35, 5 HSPU
02/25/2014

2-26-14 WOD

Feb 26th SWOD: Oly technique drills. Work on your worse lift. No heavy weights focus on technique and speed under the bar. WOD: 60 second running […]