Monday March 11 2019
Please have all you scores in for 19.3 so I can validate them!! WARM UP – MOBILITY Blue band glute activations Line drills 2 minute rig holds WOD A SCALED IN GREEN BACK SQUAT.. If new please do 5 sets of 8-10 at a manageable weight. If too much time is left […]
Sunday March 10 2019
Wodapalzooza wod “SPECIAL DELIVERY” This wod is done in 8 min…. see how far you get but continue to the end! Time Cap: 8 Minutes 4/3 Rope Climbs … modified is 2 pulls lying down 200ft Sandbag Carry or MB 9 Thrusters @ (95, 65lb) 200ft Sandbag Carry 3/2 Rope Climbs (12ft) 45ft […]
Saturday March 9 2019
TROPHY WINNERS FROM LAST SATURDAY….. GREAT JOB PRIMILA AND ZUZANA Teams of 2 or 3 ……do all wods ……while one athlete is doing the wod the other athlete is doing the a section of the cardio when switch back to where you left off in the wod! 1.Amrap 6 min, includes […]
Friday March 8 2019
19.3 today… We are ready 19.3 Or Bench Press 8 8 8 8 8 WOD: 21-15-12-9 D bell Single leg Deadlifts Double KB Alternating Overhead Lunge Step (53/35#)MW Lateral Bar-over Burpee Core: TABATA (20 sec on, 10 sec off) Flutter kicks Glute Bridge (Up and Down)
Thursday March 7 2019
9.3 Opens LOVE THIS PICTURE OF OUR NIKI DOING 19.2 TOTAL CLASSIC CHOSE 1. OPEN 19.3 PLUS 1 WOD 2. WEAK SKILL PLUS 1 WOD 3. BELOW WODS, STILL WORKING ON WEAK SKILLS WOD 1 6 sets for MAX reps of each movement 12 min :45 sec Max Handstand Push Ups / holds :15 Sec. […]
Wednesday March 6 2019
REMINDER THERE IS ONLY A 6:00PM WOD ON WEDNESDAYS AND OPEN GYM AT 5:00PM. IF YOU STILL WANT TO RELEASE AT 6:00PM I WILL BE MORE THAT HAPPY TO ACCOMMODATE ANYONE. 19.2 Tomorrow….. we are ready Warm up 10 Single arm push up 10 plank toe touch 10 banded shoulder warm up on rig […]
Tuesday March 5 2019
CHIPPER TUESDAY Strength/Skill: 3 rounds 1-2 rope climbs and 50 flutter kicks, put hands under your butt WOD: 50 box step overs (24/20) 40 push presses (95/65) 30 slam balls (30/20) 20 KBS (53/35) 5 – 200 mb runs … floater 20 KBS 30 slam balls 40 push presses 50 box step overs
Monday March 4 2019
Judging the 19.01 by Mrs Emily Brunner …….. Has everyone been judged and is everyone scores in ? Warm up/ Accessary 10 ps Land mine presses 10 recline pulls core on rig or SB 10 ps Landmine rows Strength 5/5 box step up in a back rack position AHAP ALt 12 Crab get […]
Sunday Funday March 3 2019
“AXEL” 6 Rounds for time 9 box jumps 11 reverse curls on rig 12 wall ball shots starting at 1:00, perform 1 burpee at the top of each minute wearing a weight vest or using weights. Keep adding a burpee until your done all 6 rounds Scaling Do the workout without a weight vest. Consider […]
Saturday February March 2 2019
PARTNER WOD …Who will be the winning team today ??? Teams of 2 BRING LONG SOCKS TODAY !!! One Athlete working at a time Each Athlete completes all reps Run together Perform as follows: All athletes run 400m. When all teammates are back, Athlete A does 1 Burpee, Athlete B does 1 Burpee […]