Core WOD (Tabata): Flutter Kicks, Knee Tucks, Toe Touches, Planks 4 Rounds for Time: - 250 M Run - 250 M Row - 25 Double Unders - 25 Butterfly Sit-Ups Morning Scores: Afternoon Scores:
2013 02 27
Strength WOD: 2 Power Snatch/ 2 Overhead Squats: EMOM for 10 Minutes - Record Highest Successful Weight 7 Rounds for Time: - 7 Pull-Ups - 7 Box Jumps (30/24) - 7 Deadlifts (185/135) - 200 ft. Shuttle Sprint Today's Scores!
2013 02 26
For time: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 min cap) - Sandbag Slams (30/20) - Hand Release Push-Ups Rest 5 Minutes 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (10 min cap) - Goblet Squats (53/35) - Kettlebell Swings (53/35) Morning Scores: …
2013 02 25
2013 02 24
5 Rounds for time: 7 Handstand Push Ups 14 Back Squats (155/105) 7 Toes 2 Bar 14 Double Unders Morning Scores: Afternoon Scores:
2013 02 22
Strength WOD: Weighted Ring Dips or Bar Dips 3x3x3x3 Record 3 Rep Max________ 12 Min AMRAP 4 Snatch (135/85) 6 Pistols 8 Australian Ring Rows 10 Decline Push Ups (feet on 20” box or bench) Morning Scores: Afternoon…
2013 02 21
For Time: 100 Kettlebell Sumo Deadlift High Pull (53/35) 75 Box Jumps (24/20) 50 Pull Ups (Every minute on the minute stop and do 3 Burpees. Continue to do 3 Burpees until every person in the class has finished.) Record time. Core WOD Morning Scores: Afternoon Scores:
2013 02 20
3 Minutes per round - 3 Minutes rest between rounds. Perform Rounds 1 and 2, 3 times each. Count Max Reps Round 1 (3 Minute Clock) Round 2 (3 Minute Clock) 250 M Run …
2013 02 18
Strength WOD: 10 Minute EMOM- Odd minutes - 3 Front Squats (highest weight possible) Even minutes - 7 Squat Jumps 10 Minute AMRAP: 5 Renegade Rows with Sandbag (30/20) 10 Overhead Walking Lunges with Plate (45/25) 15 Leg Lifts with…
2013 02 18
2013 02 17