WOD

Week – Oct. 15 thru Oct. 20, 2012

Monday “Cindy” AMRAP 20 min. 5 Pullups; 10 Pushups, 15 Squats Tuesday “Fools Test” 20->2reps Burpees (by 2′s); 2->20 reps KBS(35/50)(by 2′s) for time… Wednesday “Deadlift/WB” 12-9-6-3 DL(245/165) 40-30-20-10 WB for time…. Thursday “Hulk-Push Press” then: Pullup 1-1st min, 2-2nd min & Lunges 1-1st min (ea leg)2-2nd min(ea leg) Friday 100M Row; 10 DU; 200M […]

Week – Oct. 15 thru Oct. 20, 2012 Read More »

Week – Oct 8 – Oct 13, 2012

MONDAY Losers: 400M Lunge “Winner Winner-Chicken Dinner” 400M Run & Laugh; strength & skills; You pick Winners! TUESDAY “Jackie” 1000M Row; 50 Thrusters 45#; 30 Pullups….for time *Leaderboard WEDNESDAY “In Over My Head” HSPU (2W-4M); Every min on the minute then C&J(135/95)remainder of minute until 50 C&Js are complete THURSDAY “Tabata This” Tabata Row(calories); Squats;

Week – Oct 8 – Oct 13, 2012 Read More »

Week – Oct. 1 thru Oct. 6, 2012

Monday “Fran” 3R4T 21-15-9 Thrusters(95/65); Pullups *Leaderboard* Tuesday “Hulk-Backsquat” then: 5R4T – 11 Burpees; 7 C&J(135/95) Wednesday Skill & Strengths – you pick & we will help Thursday “Hulk-DB Shoulder Press”; Max 500M Row; 100 KBS for time(50/35) Friday “Girls vs. Guys”-10 min.[1 min. Air Squats; 1 min. Burpees]for each rep = 1 point Losers:

Week – Oct. 1 thru Oct. 6, 2012 Read More »

BURPEE CHALENGE!

We have started a burpee challenge…you can join anytime! 50 burpees a day, for 40 days. Burpees can be done throughout the day, doesn’t have to be done all in one day, just 50 every 24 hrs. Sign up today, on front foyer whiteboard and keep a track of your days here. You can do

BURPEE CHALENGE! Read More »

Week – Sept.24 thru Sept.29,2012

Monday “Nancy” 5R4T-400M Run; 15 OHS(65/95) *Leaderboard Tuesday 5R4T-10 Thrusters(95/65); 10 Hang Cleans(95/65); 10 Box Jumps Wednesday “Hulk Strength” Deadlift then: mini wod:Max 2K Row Thursday “ACE AMRAP” 15 min. 30 DU or 20 Burpees; 14 Pullups; 5 HSPU Friday “I love burpees” 8R4T-200m Run; 16 air squats Saturday (no classes at gym)-10:00 AM –

Week – Sept.24 thru Sept.29,2012 Read More »

Week- Sept. 17 – Sept. 23, 2012

Monday Hulk Strength-Front Squats; Row Test-Partner; HSPU 1-1st min. 2-2nd min. etc….. Tuesday “Bad Hair Day” For time…Pullups; KBS(50/35); 200M Plate Walk(45/35) – 30,25,20,15,10,5 reps. Wednesday 1 Squat Clean(135/95); 1 Pushup; 1 Ring Dip; (each set increase + 1 rep) AMRAP 15 min. (each set unbroken) Thursday Hulk Strength-Back Squats; then…Row(270/235); DU 25-26-27-28-29 (5R4T) Friday

Week- Sept. 17 – Sept. 23, 2012 Read More »

Week-Sept.3 – Sept. 8, 2012

Monday- 10:00 am WOD only “Murph”: 1 mi run; 100 pullups; 200 pushups; 300 squats; 1 mi run Tuesday 5R4T: 10 deadlifts(275/185); 10 front squats(135/95) Wednesday 5R4T: 10 push press(135/95); 10 KTE; 1min. plank hold Thursday AMRAP-15min.: 10 pistols(ea.leg); 200m plate OH carry; 25 double unders Friday 25 lateral burpee BJ; 500m row; 25 lateral

Week-Sept.3 – Sept. 8, 2012 Read More »