Football WOD – Oct 16, 2016
Complete 10-8-6-4-2 reps for time of: Power cleans (70% 1RM) Complete a HEAVY 50 yd farmer’s carry after each round. WOD Notes: Compare to 140118. Schedule Notes: Remember the new cancellation policy requires athletes to…
Daily WOD – Oct 15, 2016
In teams of 2, complete an AMRAP in 15 minutes of: 21 thrusters (95/65#) 21 burpees WOD Notes: One person works at a time. Partners can divide the work any way you want. Move fast…
Daily WOD – Oct 14, 2016
Power snatch 1-1-1-1-1-1 Then "Randy" 75 power snatches for time (75/55#) WOD Notes: Compare power snatch to 160715. Compare "Randy" to 150410. Scheduling Notes: The weekend classes are filling up faster and faster and more and more late cancels are…
Make Up Day – Oct 13, 2016
Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are: Partner 4x800m run, max muscle ups while your partner is moving Bench Press 10x2 (90%)…
Daily WOD – Oct 12, 2016
Box Squat 6x3 (85%) Then Max consecutive toes to bar (1 attempt) Schedule Notes: The Friday noon is cancelled this week. Sorry for the inconvenience. The schedule change is reflected in Wellness Living.
Daily WOD – Oct 11, 2016
“Diane” 21-15-9 reps for time of: deadlifts (225/155#) handstand push ups WOD Notes: Compare to 151124.
Daily WOD – Oct 10, 2016
Complete 5 rounds for time of: 3 rope climbs 300m run
Football WOD – Oct 9, 2016
Complete for time: 9 power clean (185/125#) 10 slam ball (40/30#) 6 power clean 15 slam ball 3 power clean 20 slam ball Rest 5 minutes then Complete for time: 9 power clean (155/105#) 10…
Daily WOD – Oct 8, 2016
Bench Press 10x2 (90%) Then 3x10Rt/10Lt DB muscle snatches WOD Notes: This workout is NOT designed to be a 2 rep max. Instead you should take your time warming up to 90% and stay there…
Daily WOD – Oct 7, 2016
Partner 4x800m run + max muscle ups Explanation: With a partner you will alternate running a 4x800m (each athlete runs 2 times). While your partner runs, you will be completing as many muscle ups as…