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WODs

  • 6-22-11

    By Jen | In WOD | on June 22, 2011

    4 Rounds AMRAP 3 minutes 3 Hang power cleans 155/105 6 HSPU 18 Double unders *REST 3 minutes in between rounds “The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before.” -Steve Young

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  • 6-21-11

    By Jen | In WOD | on June 21, 2011

    “Christine” 3 rounds 500m Row 12 Bodyweight deadlift 21 Box jumps “People often say that motivation doesn’t last.  Well, neither does bathing-that’s why we recommend it daily.” ~Zig Ziglar

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  • 6-20-11

    By Jen | In WOD | on June 20, 2011

    Wendler Cycle Week 3 Back Squat/Strict press 75% x 5 85% x 3 95% x 1+

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  • 6-18-11

    By Jen | In WOD | on June 18, 2011

    Partner WOD 400m Run with medicine ball 75 Wall balls 75 Box jumps 75 Pull ups 75 Double unders 400m Run with medicine ball *Partners complete both 400m runs together and may pass the ball off to each other at any point during the run.  One partner working at a time on the other stations. […]

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  • 6-16-11

    By Jen | In WOD | on June 16, 2011

    “You can’t make people smarter. You can expose them to information, but your responsibility stops there. ” ~Rippetoe Warm up and MOBILITY Skill Review~Thrusters AMRAP 8 min 5 Thrusters 135/95 50 Double unders REMINDER: The nutrition seminar is scheduled for July 16th.  If you plan to attend payment must be received NO LATER than June […]

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  • 6-15-11

    By Jen | In WOD | on June 15, 2011

    “Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they’d rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice.” ~Rippetoe Warm up […]

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  • 6-14-11

    By Jen | In WOD | on June 14, 2011

    Warm up and MOBILITY For time 3 Rounds 400m Run 15 Full OR power snatches 95/65

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  • 6-13-11

    By Jen | In WOD | on June 13, 2011

    Warm up and MOBILITY Skill~Snatch skill work Wendler Cycle Back squat/Strict press 3 x 70% 3 x 80% AMRAP x 90% Cash out Pull up progressions

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  • 6-11-11

    By Jen | In WOD | on June 11, 2011

    25 Power Cleans 115/75 25 Front squats 25 Push ups 25 Lateral jumps *Every minute on the minute perform 4 kettlebell swings 

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  • 6-10-11

    By Jen | In WOD | on June 10, 2011

    Make up a missed WOD “Every accomplishment starts with the decision to try.

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