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WOD ARCHIVE

  • 01/04/2012 WOD

    By admin | In WOD | on January 4, 2013

    Friday 01/04/2012 Coaching Skill Practice Muscle Ups WOD: Seven Rounds for Time: 7 Thrusters, 135/95 7 Burpees

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  • 01/03/2013 WOD

    By admin | In WOD | on January 3, 2013

    Thursday 01/03/2012 WOD: With a continuous running clock: Run 400m 21 OHS, 95/65 21 Box Jumps, 24/20 Run 400m 15 OHS, 95/65 15 Box Jumps, 24/20 Run 400m 9 OHS, 95/65 9 Box Jumps, 24/20 Rest 5 minutes 18 – 12 – 6 HR Push Ups Hang Power Snatch 95/65 Score is total time to […]

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  • 01/02/2013 WOD

    By admin | In WOD | on January 1, 2013

    Wednesday 01/02/2013 All classes are back to normal times! WOD: AMRAP 16 Minutes 10 Wallballs, 20/14 10 Box Jumps, 24/20 10 Deadlifts, 205/145 10 Burpees Rest 10 Minutes 30?20?10 KB Snatch, 55/35, alternating arms GHD Sit Ups

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  • 12/31/2012 WOD

    By admin | In WOD | on December 31, 2012

    Monday 12/31/2012 Last WOD of the year!! For Time: 30 Minute Cap 30 Deadlift, 225/135 Run 600m 30 One?Arm KB Swing 55/35 (15 each arm) Run 600m {source}<iframe width=”460″ height=”345″ src=”http://www.youtube.com/embed/JxmjMo_VpFw” frameborder=”0″ allowfullscreen></iframe>{/source} If you need to scale weight for DL use 50% of your 1 rep max Rest 5 minutes Tabata Squats 8 rounds […]

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  • 12/28/2012 WOD

    By admin | In WOD | on December 28, 2012

    Friday 12/28/2012 WOD: Tabata Situps 8 rounds of 20 seconds work 10 seconds rest Rest 5 minutes 5 Rounds for Time 3 MU 30 Wallball, 20/14 6 SDHP, 135/95    

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