WOD-171115 “KARABELL”
Wednesday, Deadlift, Testing Week (25 min): A) Lower Body Soft Tissue Warm-Up (7 Min): Hold for up to 60 seconds with maximal pain tolerance for one round of: Lacrosse Ball [...]
WOD-170525 “TESTING WEEK DAY FOUR”
Thursday, Deadlift, Testing Week (25 min): A) Lower Body Soft Tissue Warm-Up (5 Min): Hold for up to 60 seconds with maximal pain tolerance for one round of: Lacrosse Ball [...]
WOD- 161231″BYE 2016 AND WELCOME 2017 WITH POWER”
Saturday, Week 3, Strength (25 min): A) The Burgener Snatch Warm-Up (6 Min): With PVC or empty barbell perform as many reps as possible of each exercise in 30 seconds [...]
WOD – 161224 “LOPEZ”
Saturday, Week 2, Strength (25 min): A) The Burgener Snatch Warm-Up (6 Min): With PVC or empty barbell perform as many reps as possible of each exercise in 30 seconds [...]
WOD-150411 ” MAJOR FAT-BURN ROPE CLIMP”
A) CFWU: 20 Jump Rope Singles (90 seconds) B) Skill Technique: Rope Climb.(3:00) Minutes WOD: 5 RFT: Rope Climb, Wall Ball Shots, American Kb Swings and Double Unders. (23:00) Minutes Time Cap. Complete [...]
WOD-150407 “SUMMER READY BIKINI LEGS EMOM”
A) CFWU: 20 Air squats to Wall Ball For Depth. (2:00 Min) B) STRENGTH SKILL: Back Squat Technique. (3:00 Min) STRENGTH WOD: Back Squat 5-5-3-3-3-1-1-1-1-1 Three Sec hold For The [...]
WOD-150216 “President’s Day”
President's Day is an American holiday celebrated on the third Monday in February. Originally established in 1885 in recognition of President George Washington. We are closed 2/16/15 see you all [...]
WOD-141207-“RUN-ROB”
A) Warm-up B) Skill – Backwards Sled Drive Technique C) WOD 141206 -”Death Run” – 24 minute time cap. Rx Complete a 1-mile run followed by as many rounds as [...]
WOD-141203-“Simpson’s Playground”
Warm-up Skill: Wall ball shot, kettlebell swing and shuttle run. WOD-141203-"Simpson's Playground" Rx Four rounds for maximum repetitions per exercise per round of: Wall ball shots (#20, 14) 90 sec [...]
WOD 140916 – “The Doubler!”
A) Warmup B) WOD 141609 - “The Doubler!” Rx 6 rounds (3 minute each) of: erg, 50 cals DU, 100 war hammer slam, 300 L1 6 rounds (3 minute each) of: erg, 50 [...]