Saturday WOD 20141220

DSC_0266

For Time:

400m Run
10 Hand Stand Push-Ups
15 Deadlifts 275/185
30 Wallballs 20/14
300m Run
8 Hand Stand Push-Ups
10 Deadlifts 275/185
20 Wallballs 20/14
200m Run
6 Hand Stand Push-Ups
5 Deadlifts 275/185
10 Wallballs 20/14

Post times to comments.

Friday WOD 20141219

DSCN0838

For Time:

100 Double Unders
5 Rounds of Cindy
80 Double Unders
4 Rounds of Cindy
60 Double Unders
3 Rounds of Cindy
40 Double Unders
2 Rounds of Cindy
20 Double Unders
1 Round of Cindy
*Cindy- 5 Pull-Ups, 10 Push Ups, 15 Air Squats

Post times to comments.

Thursday WOD 20141218

DSCN0739

Partner WOD

Card Game

Hearts: Russian Twists 20/14
Diamonds: Lunges
Clubs: Sit-Ups
Spades: Kettlebell Snatch 53/35

Joker 1: 10 Man Makers 20/15
Joker 2: 600m Run

Post times to comments. 

Wednesday WOD 20141217

DSCN0992

Snatch

2-2-2-2-2

-Then-

3 Rounds For Time of:

400m Run
12 Burpees
21 Box Jumps 24/20

Post loads and times to comments.

Tuesday WOD 20141216

DSCN5066

‘Pam’s Birthday WOD’

For Time:

550m Run
55 Kettlebell Swings 53/35
55 Jumping Pull-Ups
55 Sit-Ups
55 Double Unders
55 Lunges
55 Supermans

Post times to comments.

Monday WOD 20141215

DSCN4576

Happy Birthday Kim!!

Over Head Squat

5-5-5-5-5

-Then-

‘Elizabeth’

21-15-9 Reps of: 
Cleans 135/95
Ring Dips
*Can be power cleans.

Post loads and times to comments.

Friday WOD 20141212

DSCN1045

5:30, 6:30 and 7:30 classes canceled today. Don’t forget about the Christmas party!! If you have questions or need directions just call or text me. No class on Saturday.

For Time:

5 Hand Stand Push-Ups
10 Chest to Bar Pull-Ups
15 Box Jumps 30/24
20 Push-Ups
25 Wallballs 20/14
30 Walking Lunges
35 Double Unders
40 Kettlebell Swings 53/35
45 Air Squats
50 Sit-Ups

Post times to comments.

Thursday WOD 20141211

DSCN0870

Barbell Turkish Get Ups

5x1Each Side

-Then-

Partner WOD

2 Rounds of:

Partner 400m Run
50 Alternating Wallballs 20/14
25 Tandem Toes to Bar
50 Alternating Box Jumps 24/20
25 Tandem Burpees

Post loads and times to comments.

Wednesday WOD 20121210

1465759_10153280584476777_2491099764947556344_o

Every Minute on the Minute for as long as possible:

Back Squat 185/135
Strict Pull-Ups
* Start at one rep for each movement, add a rep to every set. Time cut off 10 Minutes.

-Then-

7 Rounds
250m Row
Rest 1 Minute

Post total reps and times to comments.

Monday WOD 20141209

image

7 Rounds For Time:

200m Run
5 Chest to Bar Pull-Ups
5 Ring Dips
5 Kettlebell Swings 70/53
5 Toes to Bar

Post times to comments.

Follow

Get every new post delivered to your Inbox.

Join 1,565 other followers