BLOG & WODS
Memorial Day 2014
No regular classes. Come do “Murph” with us at 11:00AM and stay after for food and drinks. WOD “Murph” For time: 1 mile Run 100 Pull-ups 200...
Sat – 05/24/2014
Sat 9AM & 10AM WOD In teams of two, one person working at a time, for time: 150 Wallballs (20/12) 125 Lunges 100 Burpees Partition reps anyway.
Fri – 05/23/2014
Memorial Day - Monday - 05/23/2014 We will start at 11AM with a Paleo/Primal potluck Lunch after the workout. Bring a little food your beverage of...
Thur – 04/22/2014
WOD Four sets of: GHD Hip Extensions x8-10 Rest 60 seconds Powell Raises DEMO x8-10 each arm Rest 60 seconds 4 Rounds for Time: 400M Run 100' Bear...
Wed – 05/20/2014
WOD Power Clean - 5x3 T&G, build to heavy set Or general technique work as needed. 7 minute AMRAP: 3 Thrusters (115/75) 12 Abmat Situps 6...
Tue – 05/20/2014
NO WEIGHTLIFTING CLASS TUESDAY WOD 1) Alternating Tabata of Double Unders and Hollow Out 8 rounds of each, alternating. 2) 8 minute AMRAP: 7 Burpee...
Mon – 05/19/2014
WOD Front Squat - 15 minutes to find 1RM 8 Rounds for Time: 4 Power Snatches (115/75) 100M Run Extra High Hang Clean - 5x4@70-75% Unbroken Rest 2...
Sat – 05/17/2014
WOD In teams of two, partners alternate 300 Meter Runs with 20/12lb Medball and complete 24 minute AMRAP of: 5 Burpee Box Jump Overs (24/20) 10...