WORKOUT OF THE DAY Fitness With a partner, 4 Rounds for time: 80 Double Unders 60 Wallballs 400m Run Performance 1. 3 attempts at Max Distance UB HS Walk 2. With a partner, 4 Rounds for time: 80 Double Unders 60 Wallballs 400m Run
WORKOUT OF THE DAY Fitness 1. Push Press – 4×8, AHAP 2. For time: 50 Calories Row 40 Pull-ups 30 Box Jump Overs 24/20 20 Ring Dips Performance 1a. Push Press – 4×8, AHAP – rest 90s 1b. Hanging L-Sit Hold – 4xME – rest 90s 2. For time: 50 Calories Row 40 C2B Pull-ups
-> Continue reading Friday WOD – 073115
WORKOUT OF THE DAY There will be no separate Endurance Class today. All classes will be performing the Endurance WOD. Fitness 1. Warm up Run 400m – slow pace Walk on Toes forward, Shoes off Walk on Toes backward, Shoes off Walk on outside of feet, Shoes off Walk on inside of feet, Shoes off
-> Continue reading Thursday WOD – 073015
WORKOUT OF THE DAY Fitness 1. Power Clean – 5×3, AHAP 2. Back Squat – 4×10, AHAP 3a. Single leg DB RDL 4×6-8×side; rest 1 min 3b. Natural knee extensions; 4×12-15; rest 1 min Performance 1. Power Clean – 5×3, AHAP 2. Back Squat – 4×10, AHAP 3a. Single leg DB RDL 4×6-8×side; rest 1
-> Continue reading Wednesday WOD – 072915
WORKOUT OF THE DAY Fitness 1. Warmup – 3 Rounds: 0:20 Seated Hamstring Stretch 0:20 Box Shoulder Stretch 1 Slow, controlled Wall Walk 10 Hollow Rocks 10 Arch Rocks 2. HSPU Work – Based on current Level: L1 (can’t kick up) – Work on Kicking Up to Wall L2 (can’t hold for 0:30) – 4xME
-> Continue reading Tuesday WOD – 072815
WORKOUT OF THE DAY Fitness 1. Push Jerk – 5×3, climbing, heavier than last week! 2. 4 Rounds for time: 1 Rope Climb, 15 ft 10 KB Snatches, right arm 53/35 5 Single arm KB OHS, right arm 53/35 10 KB Snatches, left arm 53/35 5 Single arm KB OHS, left arm 53/35 These single
-> Continue reading Monday WOD – 072715
WORKOUT OF THE DAY Fitness 5 rounds for time: Run 400m 50 air squats Performance 1. Barbell Club 2. 5 rounds for time: Run 400m 50 air squats
WORKOUT OF THE DAY Fitness 1. Push Press – 4×8, AHAP 2. 4 Rounds for time: 15 Pull-ups 10 Alternating DB Snatch 50/35 Performance 1a. Push Press – 4×8, AHAP – rest 90s 1b. Hanging L-Sit Hold – 4xME – rest 90s 2. 4 Rounds for time: 15 C2B Pull-ups 10 Alternating DB Snatch 70/50
Endurance class is Canceled for lack of sign ups! THURSDAY 6AM CANCELED FOR NOT ENOUGH SIGN-UPS!! Thursday 6am PRE-REGISTRATION Requirement Effective immediately, we are bringing back the Pre-registration requirement for the Thursday 6am class. If there are not at least 3 signed up by 8pm Wednesday night, class is canceled! It’s for the sake of
-> Continue reading Thursday WOD – 072315
Thursday 6am PRE-REGISTRATION Requirement Effective immediately, we are bringing back the Pre-registration requirement for the Thursday 6am class. If there are not at least 3 signed up by 8pm Wednesday night, class is canceled! It’s for the sake of our coaches, guys! They forgo precious sleep to be there to make you fit! WORKOUT OF
-> Continue reading Wednesday WOD – 072215