Monday March 26 2018
Bring on the sunny days where training outside was awesome! Warm up LINE DRILLS Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂 Curcuit 1 Times on the side are what you are aiming for, you may only get 12 speed squats out in 25 sec…. record that! or beat total time of 1:45 ! LEG CRANK……. […]
Saturday March 24 2018
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 1000 m shared row 12 Box Jumps 20″/24″ 2 Rope Climbs […]
Friday March 23 2018
LAST WEEK FOR THE OPENS MISSING THIS GIRL…. 18.5 PLUS WOD OR STRENGTH SECTION warm up 20 sec wall sits, with shoulders and elbows pressing into wall 10 raised leg circles 6 raised leg push ups, alternate sides 5 jump knee tucks 10 lunges 10 burpees with push up 1 min t-spine release […]
Thursday March 22 2018
18.5 last one !!!!!! 18.5 or wod WEAK SKILL, MAY I SUGGEST TOE TO BAR AND PROGRESSIONS TO GET THERE? OR A MISSED STRENGTH ? “WOD” “WENDY” 200m Run with MB 30 hollow rocks / 15 banded pulls 400m Row /run MB 25 side to side kettle bell swings 200m Run MB 20 Push-ups/snake […]
WEDNESDAY March 21 2018
LOOKING GOOD LADIES 18.5 tomorrow !!! please organize a time to be judged with a coach if you haven’t yet 🙂 WARM UP 10 S L straight leg kicks 10 banded good mornings 10 banded bent over rows 5 burpees 10 hanging scapula pull ups 10 hanging Lat pull ups 400 m run Dowel work […]
Monday March 19 2018
HI ALL AS YOU MAY OR MAY NOT KNOW THE DANCE STUDIO HAD A BLOCKAGE IN THEIR PIPES AND EVERY TOILET IN THE BUILDING DID AS WELL! RESTORATION CREWS WILL BE COMING IN TO REPAIR THE OFFICE AREA AND TREATMENT ROOM. THE FACILITY WILL BE CLOSED FOR THESE REPAIRS MONDAY MARCH 19 TUESDAY MARCH 20 […]
Saturday March 17 2018
Partner Workout: ★ 14 minute AMRAP: – 30 Heavy Wall Balls (30/20ish) – 30 Kettlebell Swings – 30 Shuttle Runs (1 lengths of parking lot down and back = 1 rep) ***Only 1 partner works at a time except for the Shuttle runs*** 3 minutes rest 12 minute AMRAP: Partner 1 Minute 1: Max […]
Friday March 16 2018
18.4 Gymnastics strength 3 rounds 8-6-4 Weighted Pull ups/ bands/ rings 10-8-6 Weighted push ups/ no weights or on bench or snake (Increase weight each set) “EMILY” Partner wod or single 20 Clean and Jerks @ 155/105 100 D/U or 200 SS (together) 80 KBS 53/35 60 T2B/ Beat Swings/Hangs or Floor […]
Thursday March 15 2018
18.4 WILL BE ANNOUNCED AT 5:00PM!!!! YIPPY WEAK SKILL OR MISSED STRENTGH 15 OR 30 MIN or 18.4 Workout 18.4 MEN For time: 21 deadlifts, 225 lb. 21 handstand push-ups 15 deadlifts, 225 lb. 15 handstand push-ups 9 deadlifts, 225 lb. 9 handstand push-ups 21 deadlifts, 315 lb. 50-ft. handstand […]
Wednesday March 14 2018
Do the 5:00pm wod and this will be the reward for your body. Warm up 20 single leg walking deadlifts 20 MB lunges with torso twists 200 m run with MB 6 plank twists 2 x bear crawl 3x cartwheels Strength choose Time 30 sec for 12 rds 30 sec work 30 sec […]