Blog Archives

Saturday 10am Team WOD

Can’t believe I’m saying this but it may be a little cool in the morning!

No worries, our team WOD will get us warmed up.

WOD: Team Ladder 

Team Wall Ball Relay10468442_499590033508400_4576163993571261691_n

Team Over Under WB Pass 12#

Team Power Clean Relay  105#/55#

Team “Partner” Air Squat Relay

Team Power Clean Relay  105#/55#

Team Over Under WB Pass 12#

Team Wall Ball Relay

-Reps Will Be Announced at the Gym-

WOD 02/04/15

Strength: Front Squatlogo-large1

5 Sets of 5 Reps @ 50% 1RM

Bar must be taken from the ground

Metcon: 5 Rounds For Time

10 Dead Lift  225#/135#

30 Abmat Sit-ups

50 Double Unders

Saturday 10am Team WOD 01/31/15

10am Saturday Team WOD

Warm-up: Turkish Get-up Skill Workth

Team WOD: For time

-Squat Clean  #105/#65 (3 reps then pass the bar)

-Pull-ups (3 Reps)

-Double Unders (15 reps)

-Total Rep Counts & Rounds will be set based on the size of teams- 

TGIF!!! WOD 01/30/15

What day is it…??…its FRIDAY!!!  And that means Open/Regionals/Games style WOD.

Warm-up: Teams of 3-4 people

Wall Ball Relay Style, 50 reps each, 1 rep at a time then to the back of the line.

Skill: 15 Minutes of Work on…

Gymnastic Kip – Applications: Pull-up , Knees to Elbow, Toes to Bar, Muscle-up

Butterfly Kip – Applications: Pull-up, Chest-to-Bar

Metcon: 15 Minute AMRAP (modified Open 11.2)

9 KBS  53#/35#

12 Push-ups

15 Box Jumps  24″/20″

-Record Total REPS-

%d bloggers like this: