WOD Monday 3/25/19

WOD Monday 3/25/19

by | Mar 24, 2019 | News

Warm-Up: Coach’s WOD prep: Prep the hang clean & Jerk WOD: Brick House From 0:00-15:00: AMRAP in 15 minutes 5 Hang Cleans (95,65) 18 Double-Unders 20 seconds Rest Then, from 15:00-21:00 1 Rep Max Clean-and-Jerk *Scale the load so hang cleans are unbroken....

WOD Saturday 3/23/19

by | Mar 22, 2019 | News

Warm-Up: Coach’s choice WOD prep: Double under practice WOD: Hollow Man 4 Rounds for time of: 40 Cal row or 70 cal bike 50 Double-unders 25 Hollow rocks Option 2 Performance 4 Rounds for time of: 40 Cal row or 70 cal bike 100 single-unders 25 Hollow rocks Option...

WOD Kids & Teens Satuday 3/23/19

by | Mar 22, 2019 | Kids & Teens WOD

Warm-Up 10 Plank Ups—> Cartwheel 10m 10 Squats—> Lunge Walk 10m 10 Push Ups—> Hurdle Over/Under 10m 10 Box Jumps—> Single Leg Hop 20′ WOD prep Dumbbell Push Press WOD 5 Rounds for time of 10 Sit Ups 10 m Dumbbell Lunge 10 Dumbbell Push Press 10 m Dumbbell...
Opens workout 19.5 Friday 3/22/19

Opens workout 19.5 Friday 3/22/19

by | Mar 21, 2019 | News

Spartan is coming! Warm-Up: Coach’s choice WOD prep: Prep the movements WOD: Option 1 & 2 Opens & Performance Open Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Men 95 lb. Women 65 lb. *20 minute cap **See the white board...

WOD Kids Thursday 3/21/19

by | Mar 21, 2019 | Kids & Teens WOD

Warm-Up Farmers & Lumberjacks: Spread a bunch of tall traffic cones (trees) around the workout space. Assign half the class to be Farmers, who work to keep the cones upright (plant trees) and the other half of the class to be Lumberjacks who tip over the cones...
WOD Thursday 3/21/19

WOD Thursday 3/21/19

by | Mar 20, 2019 | News

Becka   Warm-Up: Coach’s choice WOD prep: Prep the dead lift to WOD weight Skill: Hand stand push-up practice WOD: Speed Buggy Option 1 Opens 3 Rounds for time of: 9 Lateral Burpees over the bar 6 Strict Handstand Push-ups 3 Deadlifts (275,185) *Rest 3...