WOD

7
Nov

11.13.2014 WOD

A. Mobility B. Warm-up 10 Good Mornings 10 Overhead Squats 20 Lunges 3 rounds C. Strength Deadlift 4-4-4-4-4 D. Met-Con “2 Minute Challenge” Box Jumps...
Read More
26
Sep

09.26.2014 WOD

A.  Mobility B.  Warm-up: With a PVC perform the following: 200m run 15 shoulder dislocates 15 overhead squats 15 good mornings 3 rounds C.  WOD...
Read More
26
Sep

09.25.2014 WOD

A. Mobilty B. Strength WOD 3-3-3 Press 3-3-3 Push Press 3-3-3 Push Jerk C. Met-Con 8 Push-Ups 8 Toes to Bar 8 Front Squats (115lb/85lb)...
Read More
26
Sep

09.24.2014 WOD

A. Mobility B. Warm-up 10 min EMOM 7 Muscle Snatch (75/55) 30 Double-unders For larger classes, partner-up and alternate movements emom. C. WOD 10 Burpee...
Read More
16
Apr

06.19.2014 WOD

A. Mobility B. Warm-up 10 Behind the Neck Thrusters 45/35 10 Good Mornings 45/35 10 Push Ups 3 Rounds C. WOD In 15 min find you 1...
Read More