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WODs

  • Monday 2-25-13

    By Jen | In WOD | on February 24, 2013

    Back squats 5 x 3 @ 83% 10 Choices You Will Regret in 10 Years POST WRITTEN BY: ANGEL “If only…”  These two words paired together create one of the saddest phrases in the English language. Here are ten choices that ultimately lead to this phrase of regret, and how to elude them: Wearing a […]

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  • Sunday 2-24-13

    By Jen | In WOD | on February 24, 2013

    OTM for 10 minutes Even minutes – 7x Deadlift 185/135 Odd minutes –  5x Strict HSPU Focus on PERFECT deadlift mechanics every rep.

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  • Thursday 2-21-13

    By Jen | In WOD | on February 20, 2013

    Front Squat 3 x 5 @ 75% Then Clean + Jerk + Power clean @ 55% of Clean and Jerk x 1+1+1 @ 60%  x 1+1+1 @ 65% 2 x (1+1+1 )

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  • Wednesday 2/20/13

    By Jen | In WOD | on February 19, 2013

    HAPPY BIRTHDAY LINDA! Skill Work Hang Power Cleans Conditioning WOD AMRAP 15 min 200m Sprint 10 Burpees 10 Kettlebell swings

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  • 2/19/13 Tuesday

    By Tim | In WOD | on February 19, 2013

    “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups  

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  • Monday 02/18/13

    By Tim | In WOD | on February 17, 2013

    Strength: Back Squats 3 Sets of 5 Reps @ 80% of your 1RM 2 Minutes between sets Warm up with at least three sets before loading up your working weight.      

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  • Thursday 2-14-13

    By Jen | In WOD | on February 13, 2013

    Front Squats 4 x 5 @ 75% of 1 Rep Max Cash out To Be Announced

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  • Wednesday 2-13-13

    By Jen | In WOD | on February 12, 2013

    As many REPS as possible in 10 min 2 Push press 2 Toes to bar 4 Push press 4 Toes to bar Reps increase by 2 each round.  Continue with this ladder until time has expired.

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  • Tuesday 2-12-13

    By Tim | In WOD | on February 11, 2013

    5 Rounds 400 meter run 4 Snatches (135/75) 4 Muscle Ups (scale 3 pull ups and 2 dips per muscle up)  

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  • Monday 2-11-13

    By Jen | In WOD | on February 10, 2013

    Back squats 5 x 5 @ 75% of 1 rep max Cash out to be announced. Don’t skip your cash outs!  Tim programs various cash outs weekly.  Some are gymnastic/skill oriented while others are more sprint/recovery.  As always, ALL members are encouraged to come early or stay late to work on various goats.

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