Thursday WOD 12/1/16
Don’t forget there is NO Yoga tonight. We have moved it to Sunday at 2pm for this week Warm Up: Tabata: Burpees Air Squats Plank Hold Lateral Hurdle Jumps WOD: 4 Rounds For Time: 100m Farmers Carry (53/35) 30 Sit …
Month: November 2016
Wednesday WOD 11/30/16
Warm Up: Tabata: Mountain Climbers Single Arm KB Thrusters Hollow Rocks Strict Press Strength: Push Press 5-3-3-1-1-1 WOD: 7 min AMRAP: 15 Thrusters (95/65) 12 C2B
Tuesday WOD 11/29/16
Warm Up: Tabata: Jumping Lunges Push Ups Atomic Sit Ups OH Squats WOD: 3 min AMRAP: 15 OH Squats (115/75) 15 Burpees Over the Rower Max Calorie Row Rest 3 min 3 min AMRAP: 12 OH Squats (135/95) 12 Burpees …
Monday WOD 11/28/16
Warm Up: Tabata: Feet to Hands Single Leg Deadlifts V-Ups Banded Good Mornings Strength: Sumo Deadlift 3-3-3-3-3 WOD: 8 min AMRAP: 8 HSPU 6 Hang Power Cleans (155/115) 30 DU’s
Saturday WOD 11/26/16
Warm Up: Tabata: Burpees Plank Hold Banded Side Step Front Squats Strength: Front Squats 3-3-3-3-3 WOD: 9 min AMRAP: 10 T2B 10 Box Jumps (30/24) 10 Push Jerks (135/95)
Friday WOD 11/25/16
 Come work off that Thanksgiving meal with us at 9am 🙂 Warm Up: Tabata: Jumping Squats Hollow Rocks Inchworm Push Ups Med Ball Cleans WOD: 4 Rounds For Time: 400m Run 15 Wall Balls (20/14) 5 Power Cleans (175/125) …
Thursday WOD 11/24/16
Come burn some calories before your Thanksgiving meal! One WOD today at 10am 🙂 Warm Up: Tabata: Feet to Hands Drinking Birds Goblet Squats Lateral Hurdle Jumps WOD: Thanksgiving Day WOD For Time: 30 DU’s (2:1 Singles) 20 Sit Ups …
Wednesday WOD 11/23/16
Don’t forget we have Yoga tonight at 6:30! Hope to see everyone there! Warm Up: Tabata: Mountain Climbers OH Squats Broad Jumps Single Leg Deadlifts Strength: Snatch 1-1-1-1-1-1 WOD: 3 Rounds For Time: 10 Power Snatch (95/65) 15 Calorie Row …
Tuesday WOD 11/22/16
Warm Up: Tabata: Burpees Hollow Rocks Lunges Kip Swings WOD: “Cindy” 20 min AMRAP: 5 Pull Ups 10 Push Ups 15 Air Squats
Monday WOD 11/21/16
Warm Up: Tabata: Tuck Jumps Atomic Sit Ups Air Squats Push Ups Strength: Split Jerk 2-2-2-2-2 WOD: For Time: 10-8-6-4-2 Thrusters (115/75) 50-40-30-20-10 DU’s (2:1 singles)