Thursday, July 31, 2014

Thursday 7/31/14 WOD

Skill - rope climb
Strength - max sled push

30-25-20-15-10 reps:
GHD sit ups
Double unders
T2B
SLDL 95/65

Wednesday, July 30, 2014

Tuesday, July 29, 2014

Tuesday 7/29/14 WOD

Strength- 1rep max power clean 

5 rounds: 
3 min amrap
3 clean n jerks 
5 burpees 

Monday, July 28, 2014

Monday 7/28/14 WOD

Strength
1 rep max squat

"Blake"
4 rounds of:
100 ft walking lunges with 45/30 plate held overhead
30 boxjumps @24"
20 wall ball shots 20/14
10 handstand push ups

Friday, July 25, 2014

Who's Ready for the Beach Tomorrow

Don't forget about our beach WOD tomorrow at Wingaersheek!

Check out all the details here:
https://www.facebook.com/events/332339920251161/


Thursday, July 24, 2014

Wednesday, July 23, 2014

Wednesday 7/23/14 WOD

Skill: HS Push up, Strict Pull up

4 Rounds:
20 Sumo HP
10 HS Push up
400 m run

Comp:
Strength: snatch 6x1

Tuesday, July 22, 2014

Tuesday 7/22/14 WOD

Strength: Push jerk 5x3

5 rounds:
10 ring dips
20 KB swings
10 shoulder to overhead

Monday, July 21, 2014

Monday 7/21/14 WOD

"Grinder"

For time:
10 HSPU
15 Deadlifts 225/135
25 Wall balls
50 Pull ups
75 Box jumps
100 Double unders
400 m run

Wednesday, July 16, 2014

Wednesday 7/16/14 WOD

3 Rounds
3 min @ each station:
Tire flips
Farmers carry
Sled push

1 min rest between rounds

Tuesday, July 15, 2014

Tuesday 7/15/14 WOD

Bear Complex

Sets of 7 Rounds:
Power clean
Front squat
Push press
Back squat
Push press

Monday, July 14, 2014

Monday 7/14/14 WOD

Team WOD

Complete Workout For Time:
60 partner box jumps
50 pull ups / plate hold
40 wall balls / wall sit
30 T2B / plank
20 Cal Row
10 Alternating Burpees

Friday, July 11, 2014

Remember to Come in at 9am on Saturday!

Just a reminder that we're getting serious at 9:00 am on Saturday mornings for the rest of the summer. See you then!

Thursday, July 10, 2014

Wednesday, July 9, 2014

Wednesday 7/9/14 WOD

2k row challenge
Max weighted dips
DB snatch ladder

10 min AMRAP:
15 double unders
10 T2B

Monday, July 7, 2014

Thursday, July 3, 2014

***Reminder: Holiday Weekend Schedule***

NO CLASSES OR OPEN GYM Friday, Saturday, Sunday. Have a great fourth!!

Thursday 7/3/14 WOD

Fight Gone Bad 3.0
1 min each station, 4 rounds:
row for cals
sumo high pulls
double unders
wall ball
K2E

Wednesday, July 2, 2014

Wednesday 7/2/14 WOD

AMRAP in 20 minutes:
6 deadlifts 225/155
7 burpee pull ups
10 kb swings 2pood
200 m run

Tuesday, July 1, 2014

Monday 1/15 WOD

Strength - Front Squat: 3 sets of 8 squats at 80% 3 sets of 8 Ab roll outs/slide outs WOD - 4 Rounds: OH Plates lunges down/back 30 Wa...