WOD

WOD – 7/13/2015

WOD   2 Rounds for time of: 50 Lunges 20 Knees To Elbows 400 M  Run/Sprint...

WOD’s for the week!!! 5/19-5/22!!! Spoiler for Friday!!!

Monday  5/18 3 rounds for time 10- Goblet Squats (KB) 5 sec "rest" at bottom every rep 8- Walk out to to planks 5 sec "rest" then walk back in 10- Single leg Deadlift Toe touches (5 per side) Tuesday 5/19 4 Rounds For Time 50 Double Unders 20 Toes To Bars 3 Wall Walks...

WODs 4/6,4/7,4/8,4/9, 4/10

Monday 4/6 5 Rounds For Time 20 Overhead Weighted Lunges 10 Strict Pullups 5 Broad Jumps Tuesday 10 Push Presses at least Fran, Fran+ 10 KB Swings 15 Hollow Contractions 20 Mountain Climbers 15 min AMRAP WED 80Ft Foot hand Crawl 15 Strict Toes to Bars, or Leg Raises 5...

WODs 4/2, 4/3, 4/4

Thursday 4/2/2015 5 Rounds For Time 15 Pull ups 20 KB Swings 50 Double Unders Friday 4/3/2015 6 Rounds for Time 24 Ft Foot Hand Crawl on 2x4 2 Wall Walks 6 Weighted Reverses on 2x4   (one Kettlebell) Saturday 4/4/2015 8 min AMREP 1 Thruster /  1 Burpee    45/ 65# 2...

WODS 3/29, 3/30, 3/31, 4/1

SUNDAY 3/29 3 ROUNDS FOR FORM 12- DEADLIFTS 10- RING DIPS 50- LATERAL HOPS OVER TARGET Monday  3/30 4 Rounds for Time 72 ft inverted crawls 36 mountain Climbers 12 knees to elbows   Tuesday 3/31 "Karen" 150 Wall Balls For Time   Wednesday 5 Rounds for time...

3/28/2015 WOD “Brenton”

Five rounds for time of: Foot Hand Crawl- 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty...

3/27/2015 WOD

Friday   WOD 5 Rounds for Time 50 Double unders 14 Strict Knee Raises and then, some Push Up play to head into the weekend.   Nice work everyone!!...

3/26/2015

WOD   Thursday 12 MIN Amrap 10kb Rows R arm 72 Ft Inverted Crawl 10 KB rows L arm 16 Step Back lunges   The Stationary Rows with the Kettle Bells were certainly humbling for some of you.  But you all did an excellent job of controlling the weight and...

WOD 3/25/2015

    WARM UP ROLL-10 MIN/  Skinny PVC- 4 min/ Bird Dogs- 3 min (finding good extension and flexion before, and focus on glute and core contractions throughout) Hip Flexors- 2min Wrist Prep- 2 min   Active Warm up Swing Prep- 6-8 min Running Prep- 3-5 min...

WOD 3/24/2015

Tuesday "COE" 1/2 10 Thrusters 65/95 10 Ring Pushups 5 Rounds For Time     Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base...

WOD’s 3/22 and 3/23/2015

  WOD   3/22/2015 12 Minute AMREP 3-Push Presses 3- Med ball Cleans/  6 PP- 3 MBC   /  9 PP and 3MBC/  12 PP- 6 MBC/  15 PP- 6 MBC /  18 PP-6 MBC/ 21 PP- 9 MBC….  etc until 12 min Total number of Reps is your Score. It was a great  little tribute to 15.4…..  ...

3/21/2015 WOD

….she's a good one   WOD 4 x 5min EMOM's 1. 7 Box Jumps  ( Slow Mountain Climbers) 2. 10 Hand Release Pushups  (Slow Crunches) 3. 10 Thrusters 35/45  (Seal Jacks) 4. 7 Burpees  ( Breathe)   Every minute on the minute perform the exercise and desired number...

Schedule your first class now