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 […]
01/14/2014

1-15-14 WOD

Wednesday JAN 15 SWOD EMOM 8 2 Strict Press + 2 Push Press @ 85-95% Strict 1RM WoD Double Unders (750 rx+)(500 RX)(1000 singles MOD) EMOM […]
01/13/2014

1-13-14 WOD

Monday JAN 13 SWOD 3×20 Squats (from ground) ~50% 1RM WOD Tabata (20/10) -Med Ball Clean -Ring Dips -T2B -abmat
01/10/2014

1-10-14 WOD

Friday JAN 10 SWOD EMOM 4 P Snatch + Snatch 80% Then EMOM 4 Snatch + Snatch Balance 80% WOD “OMAR” For Time 10 Thrusters (95/65) […]
01/09/2014

1-9-14 WOD

Thursday JAN 9 SWOD Bench Press Build to Bodyweight and find BW Max reps OR 3×8 at 70% 1RM WOD In 90 seconds ME Clean and […]