Thursday March 14 2019
CHOSE 1. OPEN 19.4 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 weak skill :15 Sec. Rest :45 Sec. Max Double Unders / SS alternate with Beat swings :15 Sec. Rest […]
Wednesday March 13 2019
Warm up 2 rounds 200 m run with MB 2x bear crawl with yoga blocks 4 per turkish get ups Strength Choose Box Squat – 4 4 4 4 4 or 2. Split jerk 4 4 4 4 4 Increase each set MetCon 4 Rounds 45s on / 15s Off Slam Ball (40/30) Burpees KB […]
Tuesday March 12 2019
LIFTING TONIGHT CHIPPER TUESDAY… This can be partnered or singles AMRAP in 35 minutes 50 Wall Ball Shots (20/14 lb) 40 Box Jumps (24/20 in) 30 Toes-to-Bars/ hang knees up or beat swings 20 Deadlifts (145/115 lb) 800 meter Run
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