WOD

BURPEE CHALENGE!

We have started a burpee challenge…you can join anytime! 50 burpees a day, for 40 days. Burpees can be done throughout the day, doesn’t have to be done all in one day, just 50 every 24 hrs. Sign up today, on front foyer whiteboard and keep a track of your days here. You can do …

BURPEE CHALENGE! Read More »

Week – Sept.24 thru Sept.29,2012

Monday “Nancy” 5R4T-400M Run; 15 OHS(65/95) *Leaderboard Tuesday 5R4T-10 Thrusters(95/65); 10 Hang Cleans(95/65); 10 Box Jumps Wednesday “Hulk Strength” Deadlift then: mini wod:Max 2K Row Thursday “ACE AMRAP” 15 min. 30 DU or 20 Burpees; 14 Pullups; 5 HSPU Friday “I love burpees” 8R4T-200m Run; 16 air squats Saturday (no classes at gym)-10:00 AM – …

Week – Sept.24 thru Sept.29,2012 Read More »

Week- Sept. 17 – Sept. 23, 2012

Monday Hulk Strength-Front Squats; Row Test-Partner; HSPU 1-1st min. 2-2nd min. etc….. Tuesday “Bad Hair Day” For time…Pullups; KBS(50/35); 200M Plate Walk(45/35) – 30,25,20,15,10,5 reps. Wednesday 1 Squat Clean(135/95); 1 Pushup; 1 Ring Dip; (each set increase + 1 rep) AMRAP 15 min. (each set unbroken) Thursday Hulk Strength-Back Squats; then…Row(270/235); DU 25-26-27-28-29 (5R4T) Friday …

Week- Sept. 17 – Sept. 23, 2012 Read More »

Week – Sept. 10 – Sept. 15, 2012

Monday “Badger” 3R4T – 30 Squat Clns(95/65); 30 Pullups; Run 800M Tuesday “Hulk-Shoulder Press” then: 1 Burpee-1st min; 2 Burpee-2nd min.; 3 Burpee-3rd min…until can’t complete Wednesday “Hulk-Deadlift” then: 4R4T – 10 Pushups; 10 KBS(50/35) Thursday 4R4T – 25 Double Unders; 25 Box Jumps; 25 OHS(PVC Lunge); 25 Situps Friday Row 2K; 50 WB(20/14); Row …

Week – Sept. 10 – Sept. 15, 2012 Read More »

Week-Sept.3 – Sept. 8, 2012

Monday- 10:00 am WOD only “Murph”: 1 mi run; 100 pullups; 200 pushups; 300 squats; 1 mi run Tuesday 5R4T: 10 deadlifts(275/185); 10 front squats(135/95) Wednesday 5R4T: 10 push press(135/95); 10 KTE; 1min. plank hold Thursday AMRAP-15min.: 10 pistols(ea.leg); 200m plate OH carry; 25 double unders Friday 25 lateral burpee BJ; 500m row; 25 lateral …

Week-Sept.3 – Sept. 8, 2012 Read More »

Week – Aug. 27 – Sept. 1, 2012

Monday “In & Out-Knockin it down” 2R4T: 200M Run;25 Back Squats;200M Run;25 Front Squats;200M Run;25 OHS Tuesday Hulk Strength-Strict Pullups; 100 Burpees for time. Wednesday “Regional WOD 2011″ 21-15-9:Deadlift(275/185); Box Jump (24/20) Thursday “Never Ending Fran” 1 Pullup; 1 Thruster 1st min. 2 Pullup; 2 Thruster 2nd min. until you cannot complete in min. Friday …

Week – Aug. 27 – Sept. 1, 2012 Read More »

Week – August 6 – August 11, 2012

Monday “Helen” 3R4T- 400M Run; 21 KBS(50/35); 12 Pullups Tuesday Hulk “Thrusters”; Row Relay 4R4T-Row 250M; 100M Plate Carry(45/25) Wednesday “Evil” for time…30 HSPU(kip); 40 pullups; 50 KBS(50/35); 60 situps; 70 burpees Thursday “Death” “Pick a Strength”-Death by DU 5-10-15-20; Death by 10M Run-squats & run(1squat & 1run) Friday “Bear” Power Clean; Front Squat; Push …

Week – August 6 – August 11, 2012 Read More »