WOD Saturday 12/1/18

WOD Saturday 12/1/18

Warm-Up Coach’s choice WOD prep Kettle bell farmers carry (Time under tension) There’s still one exercise that most people don’t do, yet it works almost every muscle group in the body and provides a ton of benefits – the loaded carry. Add it to your...
WOD Friday 11/30/18

WOD Friday 11/30/18

Hulk Hogan (Thunder Lips) Warm-Up Coach’s choice WOD prep Snatch power balance . Build to a heavy double out of the rack. WOD Thunder Lips EMOM 20 Minute 1 100m run Minute 2 2 rope climbs Minute 3 15 Push-ups Minute 4 8 Hang power snatches(115,75) *If Not...
WOD Thursday 11/29/18

WOD Thursday 11/29/18

MJ & JD Warm-Up: Coach’s choice WOD prep: Max strict pull-ups. 1 attempt WOD: The Road Warriors Teams of 2(30 minute cap) 2 Rounds: 10 Forward rolls  200 Single unders 100 Ab-mat sit-ups 50 Burpees 100 Ab-mat sit-ups 200 Single unders 100/70 Calorie row...
WOD Wednesday 11/28/18

WOD Wednesday 11/28/18

Ryan & Chris Warm-Up Coach’s choice WOD prep “Macho Man” Build to a Heavy Complex 3 Power Cleans 3 Front Squats 3 Push Jerks WOD “Randy Savage” AMRAP 12 3 Rounds of “Macho Man” (135,95) 15 Toes to Bar Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks...

WOD Kids & Teens Wednesday 11/28/18

Warm-Up Coach’s choice WOD prep Back squat  8, 6, 4, 2 on the 3 minutes, climb in load if capable. Athlete 1 starts at 0 Athlete 2 starts at 90 WOD 3 Rounds: AMRAP 3 25/15 Calorie Bike 15 Kettlebell Swings   Max Burpees with remaining time Rest 3...

WOD Kids Tuesday 11/27/18

Warm-Up Crocodiles and Alligators: Create two safe zones at each end of the space and a center line. Divide class into teams. Line them up facing away from eachother along the center line. One team is Crocs and one is Kangaroos. Call out one team name and that team is...
WOD Tuesday 11/27/18

WOD Tuesday 11/27/18

High Five for the cal bike today!   Warm-Up Coach’s choice WOD prep Prep the kettlebell swing WOD “Full Count” 5 Rounds: AMRAP 4: 35/25 Calorie Bike 25 Kettlebell Swings (53,35) Max Shuttle Sprints in Time Remaining Rest 4 Minutes Between rounds Score is...