Daily WOD – Sep 29, 2014
Complete for time: 60 double unders 30 KB swings (53/35#) 50 double unders 25 KB swings (53/35#) 40 double unders 20 KB swings (53/35#) 30 double unders 15 KB swings (53/35#) 20 double unders 10…
Football WOD – Sep 28
Complete 9 rounds for time of: 3 dead lifts (80%) 5 handstand push ups
Daily WOD – Sep 27, 2014
AMRAP in 30 minutes: 5 pull ups 10 push ups 15 squats Complete a 400m run after every 3 rounds. Class Notes: Due to pull up space restrictions, we will not be taking extra athletes…
Daily WOD – Sep 26, 2014
Front Squat 6x5 (75%) Then 5 minutes total of a plank hold
Make Up Day – Sep 25, 2014
Come in between 4:30 and 7:30 today to make up one of the last 6 workouts. This week the choices are: Sumo Deadlift 6x3 (80%, slow eccentric phase) then 30 weighted seated box jumps NFT…
Daily WOD – Sep 24, 2014
Push Press 8x3 (80%) Then 10R/10L Turkish Get Ups Food Notes: Only 1 week left to the challenge! How is everyone holding up? Click here for a short video on why cows should eat…
Daily WOD – Sep 23, 2014
Complete for time: 30 burpees 10 thrusters (95/65#) 20 burpees 20 thrusters (95/65#) 10 burpees 30 thrusters (95/65#)
Daily WOD – Sep 22, 2014
Partner Interval Complete 14 rounds (7 each) for time of: 3 power cleans (185/115# NTE ) 5 box jumps (24/20") 7 KBS (70/53#) Community Notes: Happy Birthday Julie!!
Football WOD – Sep 21, 2014
AMRAP in 5 minutes: 5 front squats (135/95#) 10 dynamic push ups Rest 5 minutes AMRAP in 5 minutes: 5 back squats (135/95#) 5 strict pull ups Community Notes: Happy Birthday Peggy!!
Daily WOD – Sep 20, 2014
Complete 2 rounds for time of: 800m run 15 muscle ups