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WOD – Wednesday – 05/04/16

Teams of 3:
100 calorie row
100 burpee over bar
100 power clean 135/95
100 t2b
100 s2o; 135/95
100 burpee over bar
100 calorie row
*** 1 person works at a time, as needed.

Bootcamp – Wednesday – 05/04/16

AMRAP 25:
6 Burpee Box Jump Overs 24/20
2 Wall Climbs or 1 Box Walk Around 24/20″
10 Medball Cleans 20/14*
200m Run
   *Reminder that this movements starts in a deadlift setup position….not a squat

WOD – Tuesday – 05/03/16

A) 4 Sets for Time
7 Backsquats 72-76% (from rack)
run 400m
– Rest exactly 2 mins bet sets. Stagger start times as needed.
B) For Time:
30 Clean & Jerks 115/75

Bootcamp – Tuesday – 05/03/16

A) EMOM 15:
8 DB Thrusters – choose weight
10/8 Calorie Row
12 Hollow Rocks
B) 3 Rounds FOR Time:
400m Run
20 KB Swings 53/35 – Russian
10 Burpees

WOD – Monday – 05/02/16

A. Complex: Snatch + Hang snatch + Snatch
(Goal is to beat complex weight from April 18th. You may drop the bar after the Hang Snatch if needed)
B) AMRAP 12:
10 Wallballs 20/14
8 KB swings; 53
6 Burpees to 10# plate (no princess hops)

Bootcamp – Monday – 05/02/16

A) 3 Rounds NOT For Time:
2 Turkish Get-ups
8-12 Toes To Bar
8-10 Dips
B) For Time:
80 DB Snatch 40/25
80 Air Squats
80 Sit-ups
**Break up reps & movements however desired…1 round or 10 rounds or anything between.

Charity WOD Today!

Charity WOD Today!

This Saturday, April 30th, we will be hosting a charity WOD at 9&10am. We ask that anyone planning on participating in the WOD bring in some supplies that we can ship to help the earthquake victims in Ecuador. Coach Sam Straub will be coming up with the charity WOD so you know it’ll be a doozy! Freinds and family are welcome AND encourage.

 

WOD – Friday – 04/29/16

A. BACK SQUAT:
4 sets of 6 reps @90% of heavy set of 6 from last Friday
B) For Time:
30 bar facing burpees
30 calorie row
15 power snatch 115/75
400m run
15 power snatch 115/75
30 calorie row
30 bar facing burpees

Bootcamp – Friday – 04/29/16

New Evening Bootcamp Schedule…6PM & 7PM starting May 2nd.

A) 20-15-10-5 Reps For Time:
Box Jump Overs 24/20
Wallballs 20/14
Pull-ups
B) For Time:
800m Run OR 1 Mile Run (depending on fitness level / ability)

WOD – Thursday – 04/28/16

WOD – Thursday – 04/28/16

Charity WOD Saturday CLICK HERE for details

HELEN’ – 3 Rounds For Time:
400M RUN
21 KB swings 53/35
12 Pullups
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Today’s WOD

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