Month: December 2015

Warm Up: Tabata: Burpees Planks Drop Squats Lateral Hurdle Jumps Strength: Squat Clean 1-1-1-1-1-1 WOD: For Time: 9-6-3 Reps of: Squat Clean (145/105, or weight you can get 6-8 unbroken) Burpee Box Jumps (24/20)

Warm Up: Tabata: Burpees Hollow Rocks Air Squats Handstand Hold Skill Work: Burgener Warm-Up WOD: 5 Rounds For Time: 5 HSPU 10 Hang Power Snatches (95/65) 50 DU’s

Warm Up: Tabata: DU’s Planks Air Squats Handstand Hold Strength: Push Press 3-3-3-3-3 WOD: 8 min AMRAP: 15 Wall Balls (20/14) 10 Box Jumps (24/20) 5 Power Cleans (165/125)

Warm Up: Tabata: Feet to Hands Inchworm Push Ups Single Leg DL w/ KB T2B WOD: 14 min EMOM: Odd: 2 Rope Climbs (Substitue with 10 Pull Ups) Even: 7 Deadlifts (225/155) Cash Out: For Time: 100 Hollow Rocks

Warm Up: Tabata: Burpees Russian KB Swings Atomic Sit Ups Kip Swings Strength: Power Snatch 2-2-2-2-2 WOD: 4 Rounds For Time: 15 Push Press (95/65) 30 DU’s 100m Sprint

Warm Up: 5 min Tabata: (One 20 sec interval of each, with 10 sec rest in between) Burpees Jumping Jacks Push Ups High Knees Squats Butt Kickers Lunges Planks Bicycle Crunches Mountain Climbers WOD: “Cindy” 20 min AMRAP: 5 Pull …

Tuesday WOD 12/15/15 Read more »

Warm Up: Tabata: DU’s Lunges Hollow Rocks Front Squats Strength: Front Squat Party 12 min EMOM: 0:00-3:00: 4 Reps @ 75% of 1RM 3:00-6:00: 3 Reps @ 80% of 1RM 6:00-9:00: 2 Reps @ 85% of 1RM 9:00-12:00: 1 Rep …

Monday WOD 12/14/15 Read more »

Today is our annual 12 Days of Christmas WOD! Don’t forget to bring a dish to share at the potluck following the WOD and a White Elephant Gift :).  Hope to see everyone there! Warm Up: Tabata: Burpees Air Squats …

Saturday WOD 12/12/15 Read more »

Warm Up: Tabata: Moutain Climbers Air Squats Inchworm Push Ups Reverse Burpees Strength: 10 min EMOM: 5 Deadlift 3 Hang Power Cleans 1 Jerk *You pick the weight. The entire barbell complex will be done every minute and is meant …

Friday WOD 12/11/15 Read more »

Warm Up: Tabata: Burpees Pull Ups Lunges DU’s WOD: 4 Rounds For Time: 30 Calorie Row 15 KB Swings (70/53) 10 Push Ups