WOD for 120816
Segment 1: 50-40-30-20-10 reps: Situps KB Swings (70/52) Segment 2: Mobility
WOD for 112216
Segment 1: “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds
WOD for 110616
Segment 1: Take 20 minutes to make up any missed workout from the past week. Segment 2: AMRAP 15 minutes: 20 Situps 5 Squat Cleans... Read More
WOD for 100916
Segment 1: Take 20 minutes to make up a missed segment from the past week Segment 2: Teams of 4 5 Rounds Station 1 (timekeeper):... Read More
WOD for 100216
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: EMOM 20 minutes, alternating: Min 1 – 15... Read More
WOD for 092716
Segment 1: With a running clock… AMRAP 5 minutes: 50 Wall Ball Buy-In 12 Deadlift(185/135) 12 Barbell Burpees … Rest 5:00… Segment 2: AMRAP 5... Read More
WOD for 092516
Segment 1: Take 20 minutes to make up any missed segment from the past week Segment 2: Deck of Cards WOD Spades – Goblet Squats... Read More
WOD for 091516
Segment 1: 21-18-15-12-9-6-3 Kettlebell Swings (52/35) Pushups Situps Segment 2: Mobility
WOD for 072616
Segment 1: Sumo Deadlift 4×6 reps for max load, unlimited rest between sets Segment 2: “Christine” 3 Rounds: 500m Row 12 Deadlift (Bodyweight) 21 Box... Read More
WOD for 072416
Segment 1: 4 Rounds: 50 KB Swings (52/35) 40 Situps 30′ Bear Crawl 30′ Crab Walk Segment 2: 20 minutes Mobility/ROMWOD