09/30/13

WOD

3 Rounds For Time

400m Run
21 Kettle Bell Swings (35lbs/53lbs)
12 Pull Ups

09.27.13

WOD

"Karen" Benchmark

150 Wall Balls (14lbs-9'/20lbs-10')

Finish it off with
150 Sit Ups

*We are introducing the 9:00am - 10:00am Monday through Friday Starting Oct. 1 2013. We will also be having an Open Gym from 3:30pm - 4:30pm Tuesdays & Thursdays. The Open Gym is intended to allow you to work on lifts, gymnastic movements and anything you would like to improve on. It is NOT coached and it is NOT a time to pound out a WOD. Enjoy! :)

09.24.13

WOD

Count Your Reps

1 Minute Max Effort Air Squats
5 Minutes Max Effort Kettle Bell Swings (26lbs-44lbs/53lbs-70lbs)
1 Minute Max Effort Burpees
3 Minutes Max Effort Kettle Bell Swings (26lbs-44lbs/53lbs-70lbs)
1 Minute Max Effort Box Jumps (20"/24")

09.23.13

WOD

35 Minute Time Cap

1000m Run
10 Rounds
30 Double Unders
20 Sit Ups
15 Hand Release Push Ups
10 Pull ups
Finish with 1000m Run

09.20.13

WOD

4 Rounds For Time

16 Ring Push Ups
16 Pistols (8 each leg)
16 Burpees
16 L Sit Hold

09.18.13

WOD

10 Min AMRAP

8 Pull Ups
8 Deadlifts (165lbs/275lbs)
8 Toes To Bar

09.16.13

WOD

5 Rounds for time

1 Minute rest between each round
25 Kettle Bell Swings (35lbs/53lbs)
14 Lateral Box Jumps (20"/24")
7 Hang Power Cleans (95lbs/135lbs)

09.13.13

WOD

For Time

400m Run
14 Single Arm Kettle Arm Swings (35lbs/53lbs)
14 Pistols
14 Kettle bell Snatches (35lbs/53lbs)
100 Double Unders
14 Turkish Get Ups (35lbs/53lbs)
14 Kettle bell Power Cleans
14 Goblet Squats (35lbs/53lbs)
400m Run

09.10.13

WOD

15-12-9-6-3

Deadlift (150lbs/240lbs)
Pull Ups
Burpees

09.09.13

WOD

4 Rounds For Time

6 Thrusters (65lbs/95lbs)
9 Box Jumps (20"/24")
12 Toes To Bar

09.06.13

Partner WOD

3 Rounds

1 team of 2 flips tires
while other team of 2 runs 400m then switch

Count your flips

09.05.13

WOD

"Bar Bara" - Benchmark

5 rounds for time - 3 min rest between each round

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

SHIRT ORDER: If you would like a shirt get your pre order in. $25 for a shirt or tank top!

09.04.13

WOD

4 Rounds For Time

100m Run
10 Push Press (65lbs/95lbs)
10 Bent Over Rows (65lbs/95lbs) - Clean Grip
10 T2B

09.03.13

WOD

21-15-9

Front Squat (115lbs/185lbs)
Burpees