WOD Friday October 13th

Warm up: 2 Rounds of: Banded X walk x 10 steps in each direction / 15 KB swings Deadlift: 5 x 4 @ 80% 2. “Lucky 13” 3 Rounds or 31 minutes 13 Push ups 13 Situps 13 Box jumps @ 20″ 13 Kb swings @ 1.5 pood 13 Push press @ 45 / 33Continue reading “WOD Friday October 13th”

WOD Wednesday July 26th

Warm up: 2 minutes of jump rope Every minute on the minute for 18 minutes: Burpees x 10 or less 2. Sit ups x 20 or less 3. Air squat x 25 or less Rest 2 minutes Every minute on the minute for 18 minutes: Row 15 Calories or less 2. Pullups x 15 orContinue reading “WOD Wednesday July 26th”

WOD Thursday March 9th

Warm up:  3 Minutes of jump rope Every minute on the minute for 30 minutes: 5- 10 Burpees 2. 10- 20 Sit ups 3. 10 – 20 Kettlebell swings ( not too heavy ) *Listen I know this does not seem like an exciting workout, because it isn’t. You gotta just do long boring stuffContinue reading “WOD Thursday March 9th”

WOD Thursday February 9th

Warm up: 100′ High skip / 5 tuck jumps x 3 rounds Every Minute on the minute for 16 minutes: 1 Power clean and jerk for the first 8 minutes 1 Power clean for the last 8 minutes 2. For time: 500 Meter row 30 Burpees

WOD Monday September 5th

FYI: There is only one Class today! 9:00 a.m.! Come join us for a Partner WOD!! Teams of 2 or 3 One person working at a time As many rounds as possible in 30 minutes of: 60 Kettlebell swings 1.5 / 1 pood 60 Wallballs 60 Burpees 60 Sit ups  

WOD Thursday May 5th

Kipping Clinic: This Saturday from 11 a.m. – 1 p.m. Work on kipping pull ups, handstand push ups, muscle ups, etc. Cost is $20.00. Warm up: 1000 meter row For Time: START WITH: 10 minute ascending ladder of: Power Snatch @ heavy Lateral Burpee over bar (Start at 1 rep of each and increase by oneContinue reading “WOD Thursday May 5th”

WOD Friday February 12th

Warm up: 2 rounds – Good mornings x 8  / Kang squats x 8  / Heaving snatch balance x 8 Overhead squat: 5 Reps every 3 minutes for 15 minutes 2. For time: 40 Burpees 10 Sit ups 30 Burpees 20 Sit ups 20 Burpees 30 Sit ups 10 Burpees 40 Sit ups Who are these people?Continue reading “WOD Friday February 12th”