Wednesday July 1, 2015

Wod:

 

10 to 1 ladder

Bar facing burpees

Push Press 65/95

Tuesday June 30, 2015

Wod:

Row 500 meters
50 push ups
Row 400 meters
40 push ups
Row 300 meters
30 push ups
Row 200 meters
20 push ups
Row 100 meters
10 push ups

Monday June 29, 2015

Wod:

5 rounds for time

20 weighted lunges, each leg- 35/25
5 back squat-  135/95

Saturday, June 27, 2015

"Tommy Mac"

2 rounds for time:
12 Burpees
12 Thruster 115/75 lb (52.5/35 kg)
12 Burpees
12 Power Snatch 115/75 lb (52.5/35 kg)
12 Burpees
12 Push Jerks 115/75 lb (52.5/35 kg)
12 Burpees
12 Hang Squat Clean 115/75 lb (52.5/35 kg)
12 Burpees
12 OHS 115/75 lb (52.5/35 kg)

Friday, June 26, 2015

POOL WOD at the OUTDOOR POOL

Warmup, abs, technique work, skills/drills, and an AMRAP at the end that combines swimming and body weight movements.

Meet at the Outdoor Pool at 4:30.  Our very own Cameron is a nationally certified swim instructor and will be coaching us!

Wear something comfortable for the water and for working on the side  of the pool (speedo, running shorts and a sports bra, swim trunks, a tight tank top, etc).  Don't forget a towel!

This is going to be awesome! Don't miss it!

Wednesday, June 24, 2015

5 Rounds for Time

10 burpee chest to bar pull-ups
20 wall ball shots @ 20/14# to 10/9' target

Tuesday, June 23, 2015

Today's wod will be coached as a makeup from last Friday's cancelled class.

Skill work

Snatch
Deadlift

**Weather permitting, this Friday's class will be held at the outdoor pool. Wear a swim suit you can  both swim in and do pool-side movements (think lunges, sit-ups, squats) in. A guest coach will be coaching swimming technique followed by a pool WOD.