WOD Tuesday August 13th

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: 10 PVC Pass Throughts, 30 Second Handstand Hold, 50 FT High Skips, 50FT Karaoke, 50FT Back Petal

1 . Every 1:30 Minutes for alternating sets, 4 Each (12 minutes):

1st Set: 15 Second Handstand Hold + Right # of Handstand Push ups

2nd Set: 100 Meter Run

2 . For Time:

20, 10, 5, 10, 20

Burpees

Double Kettlebell Swings

Double Kettlebell Push Press

WOD Monday August 12th

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: 10 Hip Bridges, 10 Lunges, 10 Inch Worms, 10 Air Squats

1 . Every Two minutes for 5 Sets Each, Alternating sets:

1st Set: 5 Front Squats

2nd Set: 2 Power Snatch *does not have to be Touch-n-go

(Can be sets across OR increasing weight)

2 . As many Rounds as possible in 6 Minutes:

3 Strict Pull ups

6 Deadlifts @ not Heavy

12 Double Unders

HERO WOD Saturday August 9th

SEE YOU GUYS AT 9:30 A.M.!

Riley”

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armor, wear it.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

WOD Thursday August 8th

DOUBLE UNDER CLINIC on 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 PVC Pass Throughs, 5 Behind the neck Press, 5 Overhead Squats, 5 Heaving Snatch Balance, 5 Hang Full Snatch

1 . Every minute for 10 Minutes:

1 Full Snatch *Increase to a Max for the day

2 . Every 3 minutes for 5 Sets:

1 Full Snatch @ 80-90% of your last Successful Snatch from #1

10 Double Unders

10 Calorie Row

3 . For Time:

30 Power Snatches @ 50-60% of your last Successful Snatch from #1

WOD Wednesday August 7th

DOUBLE UNDER CLINIC on AUGUST 17th @ 11 A.M. W/ Coach TESSA! Click to Sign up! ONLY 15 SPOTS!

SIGN UP BY AUGUST 25TH AND SAVE!!

Warm up: 2 Rounds: 10 Glute Ham Raise, 10 Ring Rows. Then: Practice Rope Climb Technique

For Time:

5 Rope Climbs

50 Walking Lunge w/ Plate Overhead @ 45 / 25

4 Rope Climbs

40 Hang Power Cleans @ 95 / 63

3 Rope Climbs

30 Wall balls

2 Rope Climbs

20 Handstand Push ups

1 Rope Climb

10 Front Squats

WOD Tuesday August 6th

DOUBLE UNDER CLINIC on 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 PVC Pass Throughts, 30 Second Handstand Hold, 50 FT Crab Walk

1 . Every 1:30 for 10 Sets (15 Minutes):

2 Push Press

*Increase Weight as you go

2 . Take 50-60% of your LAST successful Push Press Double and do a Max Set of Push Press

3 . As Many Rounds as Possible in 12 Minutes:

12 Pull ups

6 Box Jumps

3 Overhead Squats

WOD Monday August 5th

DOUBLE UNDER CLINIC on 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 Lunges, 10 Inch Worms, 10 Air Squats

1 . Every Two minutes for 5 Sets Each, Alternating sets:

1st Set: 5 Back Squats

2nd Set: 2 Power Clean *does not have to be Touch-n-go

(Can be sets across OR increasing weight)

2 . 2 Rounds For Time:

400 Meter Run

20 Burpees

WOD Friday August 2nd

NEW CLASS SCHEDULE STARTING NOW!! Monday-Friday 4:30 p.m. , 5:30 p.m. and 6:30 p.m.

Click for all the info about our upcoming Competition “Endurance Wars”. These Workouts are going to be FUN!!

SIGN UP BY AUGUST 4TH AND SAVE!!

Warm up: 2 Rounds: 10 Back Extensions, 10 Air Squats, 10 Kettlebell Swings

1 . Every 3 Minutes for 5 Sets:

8 Thrusters

8 Back Squats

16 Lateral Barbell Jumps

2 . For Time:

30 Strict Pull ups

30 Strict Press @ 75 / 53

15 Pull ups

15 Push Press @ 75 / 53