WOD Archives

Wednesday 11/30/2016

Workout for 11/30/2016

For Time:

Box Jumps
Drinking Birds
Row

10-10-1000
15-15-750
20-20-500
25-25-250


Monday 11/28/2016

Workout for 11/28/2016

Let's warm-up with this!

STRENGTH - 15:00 to 1 RM Split Jerk (back rack)

CONDITIONING - 5 Rounds of:

1 Rope Climb
15 Sprawls
20 Double Unders



Week of 10/17-10/23

Workout for 10/17/2016

Please see our Facebook Page for this weeks programming and schedule. Don't forget to Like Us!

 


Friday 10/14/2016

Workout for 10/14/2016

STRENGTH: Split Jerk - 7 sets, 5 reps

1:00 Plank Hold Buy-in

3 Rounds of:
10 Ring Dips
20 Sumo High Pulls
30 Double Unders

1:00 Wall-sit Cash Out



Monday 10/10/2016

Workout for 10/10/2016

Bulgarian Split Squat 5X5
15:00 time limit

5:00 AMRAP of Air Squats
Record highest unbroken set and total

5:00 AMRAP of Sprawl to Box Jump Over
No Knees on ground! Stand up straight on top of box!


Wednesday 10/05/2016

Workout for 10/05/2016

This may be our last morning for this week, so come!

STRENGTH: Push Press 7 reps, 5 sets

CONDITIONING:
3 ROUNDS FOR REPS
1:00 Max Wallballs
1:00 REST
1:00 Max Dips
1:00 REST
1:00 Max Double Unders
1:00 REST
1:00 Max Kettlebell Swings
1:00 REST





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