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WOD ARCHIVE

  • 10/29/2012 WOD

    By admin | In WOD | on October 29, 2012

    Monday 10/28/2012 First off thank you so much for all the help this weekend!! We are so grateful for all the help and support!! After this weekend I think it is best to push the Max Efforts off another week.  We have 3 more days of rowing as well so give it all you have […]

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  • 10/26/2012 WOD

    By admin | In WOD | on October 26, 2012

    Friday 10/26/2012 WOD: 20 Front Squats (95/65) 30 Burpees 50 Lunges 20 Push Press (95/65) 30 Push Ups 50 Double Unders The gym will only be open tomorrow for 530am and 9/10am Classes for this WOD.  No WOD on Saturday either but you can come in and row at anytime on Friday and Saturday

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  • 10/25/2012 WOD

    By admin | In WOD | on October 25, 2012

    Thursday 10/25/2012 WOD: Run 800m 5 rounds 10 Broad Jumps (4ft) 20 Box Jump 30 Sit Ups Run 800m

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  • 10/24/2012 WOD

    By admin | In WOD | on October 24, 2012

    Wednesday 10/24/2012 Strength/Skill: C&J Technique, not to exceed 50% 1RM {source}<iframe width=”460″ height=”345″ src=”http://www.youtube.com/embed/RSyk6rS8ay0″ frameborder=”0″ allowfullscreen></iframe>{/source} WOD: AMRAP 10 Minutes 15 Deadlift @ 50% 1RM 10 KBS, 70/55 5 Pull Ups Run 200m

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  • 10/23/2012 WOD

    By admin | In WOD | on October 23, 2012

    Tuesday 10/23/2012 WOD: 10 Burpee Box Jumps, 24/20 20 Back Squat @ 50% 3RM (rack allowed) 30 DU 40 Knee 2 Elbow 50 Weighted Lunges, 45/35 Overhead 40 Knee 2 Elbow 30 DU 20 Back Squat @ 50% 3RM (rack allowed) 10 Burpee Box Jumps, 24/20  

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  • 06/12/2012 WOD

    By admin | In WOD | on June 11, 2012

    Tuesday 06/12/2012 HERO WOD: “Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315/225 pounds 10 Handstand push-ups Scale: Chin over bar pull ups Band assist / ring row Scale weight but it should be heavy with good form! Pike Push Ups or off a Box.  U.S. Marine […]

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  • 03/19/2012 WOD

    By admin | In WOD | on March 19, 2012

    Monday 03/18/2012 WOD: 12 min AMRAP: 200m run 10 KBS 70/55 10 Pistols (5 each leg) Rest 5 min 12 min AMRAP: 200m run 10 Dead Lifts 225/185 5 Chest 2 Bar Pull Ups Scale weight and movement as needed

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