Tuesday, June 30, 2015

Tuesday 6/30/15 WOD

Strength
Power Cleans 5x5

WOD
17 min EMOM
3 cleans
5 bar over burpees

Don't forget to tell all your friends about the SUMMER SPECIAL!  Grab the months of July and August for only $99 (for new members).

Have a friend that comes with you and signs on?  You'll get the next month for FREE!  Can't beat free!

Monday, June 29, 2015

Monday 6/29/15 WOD

Strength
Squat 5x5

WOD
20 min AMRAP
 
Mary/Cindy
5 pull ups
10 push ups
15 squats

5 hspu
10 pistols
15 pull ups

Thursday, June 25, 2015

Tuesday, June 23, 2015

Wednesday 6/24/15 WOD

Strength 
Bench 1 RM

WOD
For time
2 rounds
30 DB walking lunges 35/20lbs
25 wall ball
20 sit ups
15 burpees
10 hs push-ups

Monday, June 22, 2015

Tuesday 6/23/15 WOD

Strength
5 rounds
3-2-1
Strict press
Push press
Push jerk
WOD
12 min AMRAP
6 push jerks
9 box jumps
12 kb swings

Sunday, June 21, 2015

Monday 6/2/15 WOD

Strength 
Front squats 5x3

Wod
3 rounds 
400 m run
21 front squats 
12 pull-ups 

Wednesday, June 17, 2015

Wednesday 6/17/15 WOD

Strength 
Bench press 5x3

Wod 
4 rounds 
400 m run
15 wall ball
12 t2b
9 burpees 

Monday, June 15, 2015

Tuesday 6/16/15 WOD

Strength 
Cleans 5x3

WOD
6 rounds
14 kb swings
7 cleans
14 box jumps

Monday 6/15/15 WOD

Strength 
Squat 5x3

Wod
5 rounds 
15 pull-ups 
30 push-ups 
15 sit-ups 
30 squats

Tuesday, June 9, 2015

Wednesday 6/10/15 WOD

Strength 
Lynne
5 rounds max reps 
Body weight bench 
Pull-ups 

Wod 
3 rounds 
400 m run 
7 ring dips 
11 T2B 
15 kb swings

Tuesday 6/9/15 WOD



Strength 
Strict press 5x3

WOD
3 rounds
1min @ each stattion
Wall ball
Battle rope
Box jumps
Push press
Row

Sunday, June 7, 2015

Monday 6/8/15 WOD

Strength
Front squat 5x3

Wod 
6 rounds 
5 front squats @95/65
10 bar over burpees 

Tuesday, June 2, 2015

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...