Thursday WOD 20141002


Yo!Ga tonight at 7:30 with Eva!

Partner WOD

For Time:
250m Row
30′ Farmers Carry 70/53 
20′ Hand Stand Walk
10 Axel Bar Deadlifts 165/115
*Partner 1 will move as quickly as possible through the workout, then they will tag their partner and the will move through it as quickly as possible. Each Partner will do 3 rounds. 6 total rounds. Farmers Carry will be performed with a Kettlebell in each hand. Sub Hand Stand Walks for 3 Wall Walks.

Post times to comments.

Wednesday WOD 20141001


Take 15 Minutes to establish a Max 2 Behind the Neck Snatch Grip Push Press + 3 Over Head Squats 
2x 2+3@ 90% of established max



50-40-30-20-10 Reps of:
Double Unders 

Post loads and times to comments.

Tuesday WOD 20140930


For Time:

21 Front Squats 135/95
21 Kettlebell Swings 70/53
400m Run
15 Front Squats 135/95
15 Kettlebell Swing 70/53
400m Run
9 Front Squats 135/95
9 Kettlebell Swings 70/53
400m Run

Post times to comments.

Monday WOD 20140929




For Time:
Run 800m
21-15-9 Reps of:
Ring Dips

Post loads and times to comments.

Saturday WOD 20140927


Partner WOD

Post times to comments.

Friday WOD 20140926


Lunges with Kettlebell 53/35
Rest 1 Minute
Rest 1 Minute
GHD Sit-Ups
Rest 1 Minute
Rest 1 Minute
Row for Calories
* 8 Rounds of each movement.

Post total reps from each movement to comments.

Thursday WOD 20140925


Yo!Ga with Eva tonight at 7:30! 

Shoulder Press
Split Jerk
*Add Weight Each Set


21-15-9 reps of:
Kettlebell Swings 53/35
Double Unders

Post loads and times to comments.

Wednesday WOD 20140924


Turkish Get Ups
5×3 Each Side (As Heavy As Possible)

2 Rounds for Time of:

200m Run
30 Kettlebell Swings 70/53
200m Run
30 Box Overs 24/20

Post loads and times to comments.

Tuesday WOD 20140923


Back Squat

*Start at 75% and add weight each set. Rest 1-2 minutes between sets.

As many rounds as possible in 4 minutes of:
5 Power Cleans 185/135
5 Front Squats 185/135
*400m Run Buy-In
Rest 2 Minutes
5 Power Cleans 155/105
5 Front Squats 155/105
*400m Run Buy-In

Post loads and total reps from each AMRAP to comments.

Monday WOD 20140922


 Remember Yo!Ga tonight at 7:30 with Eva!

5 Rounds For Time of:

7 Power Snatches 115/75
5 Muscle Ups
20 Double Unders
200m Run
*Sub 1 MU for 1 Chest to Bar Pull-Ups and 1 Ring Dip.

Post times to comments.


Get every new post delivered to your Inbox.

Join 81 other followers