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  • Friday 10-31-14: W.O.D.

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    WOD:
    AMRAP in 20min of:
    5 pull-ups
    7 back squats 135/95#
    9 knees to elbow
    *This WOD can be scaled to any fitness level. Please attend a trainer led class time for modified versions of the above.(See website schedule for times).

    OnRamp:
    4 Rounds for time:
    400m run
    5 box jumps
    15 wall balls

    More Posts

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    Thursday 10-30-14: W.O.D.

    Strength: Deadlift 3-3-3-3-3 80% 1RM Accessory Work 3 Sets: Good Mornings with weight 12reps Glute Ham Raises 12reps Straight Leg Deadlifts 12reps *This WOD can be scaled to any fitness level. Please attend a trainer led class time for modified … Continue reading

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    Wednesday 10-29-14: Rest Day

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    Tuesday 10-28-14: W.O.D.

    WOD: With a continuously running clock do 5 Thrusters every minute. 0-5min 75/55# 5-10min 95/75# 10-15min 115/95# Continue adding 20# every 5min for as long as you Can. Post # of minutes you get. *This WOD can be scaled to … Continue reading

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    Monday 10-27-14: W.O.D.

    WOD: “Running Annie” Run200m 50 Double-Unders (sub 3x singles) 50 Sit-ups Run 200m 40 Doubles 40 Sit-ups Run 200m 30 Doubles 30 Sit-ups Run 200m 20 Doubles 20 Sit-ups Run 200m 10 Doubles 10 Sit-ups *This WOD can be scaled … Continue reading

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    Sunday 10-26-14: W.O.D.

    Mobility: 9:30am *Kristin WOD: 400m Run 25 Push Press 95/65# 50 Double unders (*sub 150 singles) 25 Wallballs 20/14# 50 Double unders 25 GHD Sit-ups (*sub abmat sit-ups if you do not do GHD on regular basis) 50 Double unders … Continue reading