WOD Monday July 9th

Warm up: 12 Seated good mornings /12 Bench sit ups x 2 rounds Every 90 seconds for 5 sets: 3 second paused front squat: x 1 + 1 front squat ( 75% of max ) Go up in weight 2. Every 90 seconds for 5 sets: Back squat x 1 reps ( 90% of max ) 3.Continue reading “WOD Monday July 9th”

WOD Tuesday June 13th

Warm up: 50 kb figure 8’s 1. Every 4 minutes x 3 sets: Max reps strict pullups   2. Every minute on the minute for 12 minutes: Odds: strict press x 3 reps Evens: Glute Ham sit ups x 6 – 12 reps   3. For time: 30 Ball slams 60 Double leg mountain climbersContinue reading “WOD Tuesday June 13th”

WOD Thursday December 1st

This Saturday!!! Get Ready!!! Warm up: Glute ham raise x 15 / Air squat to high jump x 15 / Kettlebell swing x 30 Sumo Deadlift: 1,1,1,1,1 2. For time: 40 Glute ham sit ups 30 Double leg mountain climbers 40 Double unders 30 Single leg burpees (alternate legs)

WOD Tuesday October 4th

Tonight at 7 p.m. we will have a Nutrition Meeting to talk about continuing eating healthy and what your options for this are. Click here for more info. Warm up: 8 High Jumps land in quarter squat, 8 Hang Power Snatch with empty bar, 8 Toes to bar, 8 Hang Power Clean with empty barContinue reading “WOD Tuesday October 4th”

WOD Thursday April 7th

Get Ready for The Havoc Games “Gym Olympics” !!! THIS SATURDAY! April 9th! 12 pm!  1. Bench Press: 3,3,3,3,3 @ 85% 2. Every minute on the minute for 18 minutes ( 6 sets of each) Minute 1: 12 Burpees Minute 2: 18 Double leg mountain climbers Minute 3: 24 Air squats Gymnastics Club Class: Warm up: Standard + 3Continue reading “WOD Thursday April 7th”