SEE YOU GUYS AT 9:30 A.M.! “Jerry“ For time:Run 1 mileRow 2KRun 1 mile Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, ChaseContinue reading “HERO WOD Saturday August 24th”
Category Archives: Workout of the Day
WOD Friday August 23rd
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Bent Over Rows, 10 Sit ups 1 . Every 3 Minutes for 5 Sets (15 Minutes): 4 Deadlifts *Increase weight as you go 12 / 9 Calorie Bike 2 . For Time: 12, 10, 8, 6, 4, 2 StrictContinue reading “WOD Friday August 23rd”
WOD Thursday August 22nd
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 1 . For Time: 5 Rounds: 200 Meter Run 2 Full Cleans 5 Rounds: 100 Meter Run 1 Full Clean 2 . For Time: 40 Toes to Bar 40 Wallballs
WOD Wednesday August 21st
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 20 Air Squats, 10 Push ups, 10 Jumping Pull ups For Time: 60 Overhead Squats 60 Ring Push ups 60 Box Jumps 60 Pull ups 60 Pistols 60 Hang Power Snatch
WOD Tuesday August 20th
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 PVC Pass Throughts, 30 Second Handstand Hold, 10 Jumping Lunges, Split Jerk Technique Drills 1 . Every 1:30 for 10 Sets (15 Minutes): 2 Jerks *Increase Weight as you go 2 . Take 50-60% of your LAST successful Jerk Double and do a Max Set ofContinue reading “WOD Tuesday August 20th”
WOD Monday August 19th
SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats 1 . Every Two minutes for 5 Sets Each, Alternating sets: 1st Set: 4 Back Squats 2nd Set: 2 Power Clean *does not have to be Touch-n-go (Can be sets across OR increasing weight) 2Continue reading “WOD Monday August 19th”
Natasha’s Workouts Week of August 12th
Monday August 12th: REST Tuesday August 13th: REST Wednesday July 14th: REST Thursday August 15th: 1 . 4 Rounds: 30 Seconds on 30 seconds off Bar Muscle up (9, 7, 7, 7) Kipping HSPU (18, 18, 16, 14) GHD to strait w/ 15lbs (16, 16, 16, 17) Air Squats (23, 23, 25, 24) Friday AugustContinue reading “Natasha’s Workouts Week of August 12th”
Hero WOD Saturday August 17th
“Loredo“ Six rounds for time of:24 Squats24 Push-ups24 Walking lunge stepsRun 400 meters U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, whenContinue reading “Hero WOD Saturday August 17th”
WOD Friday August 16th
DOUBLE UNDER CLINIC TOMORROW AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 10 Hip Bridges, 10 Good Mornings, 10 Bent Over Rows, 10 Sit ups 1 . Every 3 Minutes for 6 Sets (18 Minutes): 5 Bench Press *IncreaseContinue reading “WOD Friday August 16th”
WOD Thursday August 15th
DOUBLE UNDER CLINIC this Saturday AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS! SIGN UP BY AUGUST 25TH AND SAVE!! Warm up: 500 Meter Row 1 . Every minute for 16 minutes (Switch movements each minute, 4 Rounds total): 30 Seconds of Work / 30 Seconds of RestContinue reading “WOD Thursday August 15th”
CrossFit Havoc 