WODs

Aug 2, 2011:

Volume Training: (Gymnastics Based)   Every Minute, On The Minute, Complete: (30 Min Cap)   Scaled: 2 Burpees/2 Ring Rows   As RX: 2 Burpee Chin-Ups   Advanced: 3 Burpee Chin-Ups   *A “Chin-Up” Is Palms Of The Hands Facing… Read more »

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Aug 1, 2011:

*There will be no 9am class today   “Kung Fu Panda” (Scott H’s 46th B-Day WOD)   For Time: 46 Deadlifts 46 Box Jumps (30/24) 46 Fist Push-Ups 46 D/U’s 46 Calorie Row   DL Weight: Panda Cubs: 135/95 Pandas:… Read more »

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July 29, 2011:

  Volume Training:   Thrusters Every Minute, On The Minute, Complete: (30 Min Cap)   Scaled: 2 Reps, From the Rack (75/50) RX: 2 Reps, From the Ground (95/65) Elite: 2 Reps, From The Ground (115/80)    

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July 28, 2011:

  *8pm class is cancelled tonight 10 Rounds For Time:   10 Plate-Jump Burpees (No O/H Clap) 10 Jumping Jacks 10 Mountain Climbers    

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July 27, 2011:

Volume Training:   Every Minute, On The Minute, Complete 3 Reps Until Failure (Or 30 Min Cap):   Shoulder Press (75/50)   Advanced: From The Ground 2 Reps Each Min (105/75)  

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July 26, 2011:

AMRAP In 20 Mins Of:    Row 250m/Run 200m Plank Full-Circle 10 Box Jumps (24″/20″) Advanced: Box Jumps (30″)  

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July 25, 2011:

Front Squat: 5,5,5,5,5,5,5,5.   Advanced: Clean Bar From The Ground For Each Set  

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July 24, 2011

0930 Warrior Program   11am WOD (Make-up day) For Time: 2-4-6-8-10-12-14-16-18-20 Of: Wall Balls (20/14) Ring Rows/Inverted rows   2pm HLCLV

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July 23rd 2011

AMRAP in 15 minutes of: Row 500m 20 O/H BB Lunges (45/30) Teens WOD: AMRAP in 12 minutes of: Row 250m 10 O/H BB Lunges (15)

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