0930 Warrior Program: For Time: 1 Mile Ruck-Run (45/25) 1 x Death Crawl Length Of Gym (45/25) 50 x Dumbbell Squat Snatch (45/25) (alternating) 60 sec Dumbbell Overhead Hold (45/25) 50 x Goblet Squat (45/25) 1100 WOD: (Teens… Read more »
WODs
20 January, 2012:
Tabata Something Different: Tabata Mountain Climbers Rest 1 Min Tabata Spider-Man Push-Ups Rest 1 Min Tabata D/U’s Rest 1 Min Tabata Med Ball Cleans (S:10/6 RX:20/14) *The “Tabata” interval is 20 seconds of work followed by 10 seconds… Read more »
19 January, 2012:
For Time: Run 800m 50 Pull-Ups 50 ABMAT Sit-Ups 5 Rope Climbs Row 800m Core: 40 Pendulums Teens: For Time: Run 400m 30 Pull-Ups 50 ABMAT Sit-Ups 5 Rope Climb Attempts Row 400m … Read more »
18 January, 2012:
*Last Day For SUPERFIT Competitors To WOD! *Come In For Sprint Protocol On Thursday. “TAT” 5 Rounds For Time: 6 Squat Cleans (S:115/80 RX:135/95 A:155/115) 12 Bar-Hop Burpees 18 One-Arm KB Transfers (52/35) Competitors: 30… Read more »
17 January, 2012:
For Time: 30 Box Jumps (24/20) 30 Push-Press (S:95/65 RX:115/80 A:135/95) 25 Box Jumps 25 Push-Press 20 Box Jumps 20 Push-Press 15 Box Jumps 15 Push-Press 10 Box Jumps 10 Push-Press Competitors: KB O/H Squats … Read more »
16 January, 2012:
*Limited Schedule For The Federal Holiday. 4pm, 5pm And 6pm Classes. 8pm Foundations. We Will Run Continuous Heats Of: “The Liberator” (Sumo Deadlift Version) For Time: (S:135/95 S2:185/135 RX:225/175 A:275/215) 15 Sumo Deadlifts 1 Rope Climb 400m… Read more »
15 January, 2012:
1100 HLCLV 1400 MAKE-UP WOD: Back Squat: 5,5,5,5,5,5,5,5,5,5. *5 Knees-To-Elbows Between Each Set 1500 FREE INTRO CLASS
14 January, 2012:
0930 Warrior Program Partnered WOD For Time: *3 Teams Go At A Time. 8 Min Offset. 400m DB Farmer’s Carry (45’s/25’s) 20 Rope Climbs 30 x Wall Balls (20) (R/B) 40 x Seated Box Jumps (24″) 50… Read more »
13 January, 2012:
For Time: 800m Ruck-Run (RX:55/35 A:65/45) 70 Elev. Push-Ups 50 Box Jumps (S:24/20 RX:30/24) 30 DB Sh. Press Each Arm (45/35/25/15) 800m Ruck-Run Extra: Individual Task From Coach
12 January, 2012:
Bottom-Out Back Squats: *Each Rep Will Be Purposely “Bottomed-Out” As Far As The Athletes’ Body Will Allow And Held For A 3-Count, New Breathe, Take The Weight Back To The Top For All 5 Reps. 5,5,5,5,5,5,5,5,5,5. … Read more »
