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Wednesday WOD

Strength: Power Clean (not Squat Clean)IMG_4522

3-3-3-3-3-3  Increasing # Each Round

WOD: For Time

1000m Row (or 800m Run)

60 Double Unders

15 Muscle-ups

60 Double Unders

15 Muscle-ups

60 Double Unders

1000m Row (or 800m Run)

Monday-Funday! 01/26/15

Happy Monday Folks!…I know, its Monday.  But cheer up because we are tackling Hero WOD “Loredo” partner style!

Hero WOD: Loredoimages

6 Rounds For Time

24 Air Squats

24 Push Ups

24 Walking Lunge (12 each leg)

400m Run

-Runs MUST be done together with your partner “no one gets left behind”.-

-Both partners must do 24 reps of each movement on each round but only one partner may work at a time so split 24 reps up and grab a quick rest while your partner knocks out some of their reps.-  As always Team Names are expected!

Dedicated to: U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Saturday Morning WOD 01/24/15

Saturday 10am Class (we will start the team portions promptly at 10:15)

The Conga-Line is back!  Are you ready to set a new PR?

-Team Jump Rope

-Team Med Ball Toss

-Power Clean CONGA-Line-

2-2-2-2-2-2-2-2-2-2-2-2-2

Increasing weight every 2 cycles.

Workout 01/02/15

Love these movements, awesome way to start the year.

For Time:  18-15-12-9-6-3th

Thrusters  95#/65#

Pull-ups

Abmat Sit-ups

– This should be quite the race…Geeeeett EXCITED !!! –

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