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WODs

  • Saturday 9-3-11

    By Jen | In WOD | on September 2, 2011

    LABOR DAY SCHEDULE 9AM CLASS ONLY ~ ALL OTHER CLASSES CANCELLED  “31Heroes” AMRAP 31 Min (As Many Reps As Possible) 8 Thrusters (155/105) 6 Rope Climbs (15 ft. ascent) 11 Box Jumps (30/24) This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). […]

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  • Friday 9-2-11

    By Jen | In WOD | on September 2, 2011

    Make up a missed WOD Reminder – We are hosting 31 Heroes tomorrow morning.  First heat begins at 9AM, second heat begins at 9:45 and final heat is at 10:45.  Please be warmed up and ready to go before your scheduled heat!  The 9AM heat is full.  Please contact us if you have not chosen […]

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  • Thursday 9-1-11

    By Jen | In WOD | on August 31, 2011

    3 Rounds 800m Run 21 Box jumps 9 Handstand push ups Reminder – 31 Heroes will take place Sat September 3rd.  If you have not registered please take the time to do it now.  You can follow the link  here for registration. We will run 3 heats to ensure the safety of all participants.  The first […]

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  • Wednesday 8-31-11

    By Jen | In Kids WOD | on August 31, 2011

    15-10-5 Back squats Broad jumps      

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  • Wednesday 8-31-11

    By Jen | In WOD | on August 30, 2011

    Back squat 5-5-5 Then 5 rounds 1 minute of rowing followed by 30 seconds of rest Record total meters rowed per round Please welcome Ben, Holly, and Stephanie to group classes. When you see them please introduce yourselves and make them feel welcome.

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  • Tuesday 8-30-11

    By Jen | In WOD | on August 29, 2011

    3 Rounds AMRAP 5 min 15 Double unders 10 Pull ups 5 Push Jerks 115/75 Rest 2 minutes between rounds Nerves  I don’t care if I’m by myself or in a group.  I ALWAYS get butterflies before my workout.  What about you?  

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  • Monday 8-29-11

    By Jen | In Kids WOD | on August 29, 2011

    3 Rounds 100 yard shuttle run (25 yards up and back twice) 5 Power cleans 10 Box jumps

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  • Monday 8-29-11

    By Jen | In WOD | on August 28, 2011

    Week 3 Deadlift –  Wendler Cycle 5 @ 75% 3 @  85% AMRAP @ 95% Then –  Squat clean and Jerk practice Perform 1 squat clean and jerk every minute on the minute for 10 minutes at approximately 70% of 1 rm. If you do not have a 1 rm, choose a relatively light weight […]

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  • Saturday 8-27-11

    By Jen | In Kids WOD | on August 27, 2011

    AMRAP 12 min 3 Front squats 10 Pull ups 15 Double unders

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  • Saturday 8-27-11

    By Jen | In WOD | on August 27, 2011

    Teams of 2 complete the following for time 3 Rounds 50 Deadlifts 135/95 50 Push ups 50 Knee to elbow 500m Row *One partner works at a time.  Split the reps however you and your teammate would like.

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