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WODs

  • 07/12/2013 WOD

    By admin | In WOD | on July 12, 2013

    Friday 07/12/2013 Olympic: Take 20 minutes to establish a new 1RM Snatch WOD: For Time: (15-Minute Cap) 35-20-10 Hip Extensions Push Press, 45/35 Burpees {source}<iframe width=”460″ height=”259″ src=”//www.youtube.com/embed/hVTYRjSDyC4″ frameborder=”0″ allowfullscreen></iframe>{/source}

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  • 07/11/2013 WOD

    By admin | In WOD | on July 11, 2013

    Thursday 07/11/2013 Gymnastics: 5 x 5 Pullups Use bands or add weight as needed WOD AMRAP 12 Minutes 25 Wallballs, 20/14 15 Double Unders 5 Muscle Ups Rest 4 Minutes AMRAP 7 Minutes 10 Deadlifts, 225/155 2 Rope Climbs, 15 feet each The PR bell was ringing today!! Awesome job by everyone.  It is always […]

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  • 07/10/2013 WOD

    By admin | In WOD | on July 9, 2013

    Wednesday 07/10/2013 Strength: Take 20 minutes to establish a new 1RM Back Squat WOD: Three Rounds for Time: Run 400m 8 Box Jumps, 24/20 12 KB Swings, 70/55  

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  • 07/09/2013 WOD

    By admin | In WOD | on July 9, 2013

    Tuesday 07/09/2013 Gymnastics: 5 x ME Pullups WOD: AMRAP 10 Minutes 5 Overhead Squats, 115/75 8 Burpee Jump Over Bar Rest 4 Minutes Tabata Push Ups, then Tabata Flutter Kicks  

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  • 07/08/2013 WOD

    By admin | In WOD | on July 8, 2013

    Monday 07/08/2013 Olympic: Take 20 minutes to establish a new 1RM Clean & Jerk WOD: Four Rounds for Time: 10 KB Snatch, alternating, 55/35 Suicide Run, 20m-40m-60m

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