WOD Thursday 10.3.13

A. 4 Rounds

  • 7-9 Ring Dips
  • 30 Sec Rest
  • 7-9 Ring Rows (raised feet)
  • 30 Sec Rest
  • 7-9 Toes to Bar
  • 30 sec Rest

B. 3 Rounds

  • 20 Pull-Ups
  • 30 Sit-Ups (10 lb plate)
  • 400M Run

C. 3 Rounds

  • 8-10 Partner Glute/Ham Raises
  • 20-30 Sec Handstand Hold

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Grace and Thea pushing heavy weight!

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WOD 8.22.13

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A. 6 Rounds
4  x 3-Hurdle Lateral Shuffle (3 left/3 right)
10 Ice Skaters/side (touch the ground w/ opposite hand)

B. 3 Rounds
21 Kettlebell Swings
12 Banded Pull-Ups
400M Run

C. 4 Sets
10 Dead Bugs
30 Sec Side Plank
15 Alternating side V-Ups

 

Kettlebell 55

Wikipedia

WOD 8.19.13

A. EMOM 10

  • 2 Explosive Strict Pull-Ups
  • 3 Jumping Lunges/leg

*Pull-ups: Get as high as you can get without a kip, Lunges: Jump as high as you can

B. 3x: AMRAP 4, with 2 min. rest

  • 10 Clapping Push-Ups
  • 10 C2B Pull-Ups
  • 10 Jumping Back Squats (45/33)

C. 3x

  • Lunge Stretch 30sec/side
  • Anti-Rotation 10/side

WOD 8.12.13

Level 1

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Knees-to-Elbows

B. – 2 rounds

  • Run 300m
  • 50 Box jumps
  • 25 Push-ups
  • 50 Squats
  • 25 Pull-ups (jumping or banded)
  • 20m OH Walking Lunges
  • 80m Run (down the ramp, to the Mini and back)
  • 20m OH Walking Lunges

Level 2

A.  – 3 rounds

  • 20 V-ups
  • 20 Leg Raises
  • 10 Toes-to-bar

B. – 2 rounds

  • Run 400m; weighted- (medball)
  • 50 Box jumps
  • 25 Push-ups (hard, ie: plyo. or alt. medball)
  • 50 weighted Squats (30/20)
  • 25 Pull-ups (strict)
  • 20m OH Walking Lunges (plate overhead: 45/25)
  • 80m weighted Run (With medball = down the ramp, to the Mini and back)
  • 20m OH Walking Lunges (plate overhead: 45/25)

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WOD 7.25.13

LEVEL 1

 

A. 4 Rounds
7-9 Ring Dips
30 Sec Rest
7-9 Ring Rows (single leg)
30 Sec Rest
7-9 Toes to Bar
30 sec Rest

B. 3 Rounds
20 Pull-Ups
30 Sit-Ups (10 lb plate)
500M Row

C. 3 Rounds
8-10 Hollow holds- 10 sec
20-30 Sec Handstand Hold

LEVEL 2

 

A. 4 Rounds
3-5 Muscle Ups
30 Sec Rest
2-3 Handstand Push-Ups
30 Sec Rest
3-5 Pistols (each leg)
30 Sec Rest

B. 3 Rounds
500M Run
30 Sit-Ups (25 lb plate)
20 Pull-Ups

C. 3 Rounds
5 Single Arm KB Snatch

25 Unbroken Double Unders

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WOD 7.22.13

Fitness- Level 1

A. 4 Rounds
8 Back Squat
30 Sec Rest
8 Scap Pull-Ups
30 Sec Rest

B. 8 Rounds
12 Wall Ball (16/10)
12 Kettlebell Swing (30 lb/25 lb)

C.400M Run 70%
50 Double Unders (count attempts/200 singles)

Performance- Level 2

A. 5 Rounds
5 Back Squat
30 Sec Rest
5 Strict Pull-Ups
30 Sec Rest

B. 8 Rounds
12 Wall Ball (20/14)
12 Kettlebell Swings (40 lb/30 lb)

C. 800M Run
100 Double Unders (4x 25 unbroken)

Kettlebell Swings!

Kettlebell Swings! (Photo credit: zane.hollingsworth)

WOD 7.6.13

Welcome to our newest member Grace Gomez!!! I met Grace at my previous gym. She always works so hard and gives it her all. She’ll be starting on Monday in the 7:00PM class.

Intro WOD

3 Rounds fot time:

  • 12 KBS
  • 12 Push-ups
  • 12 Jumping Pull-ups
  • 12 Air Squats
  • 100m Run

Post times and weights to comments. Also add scaling, up or down, such as pushups from knees,or feet elevated.

Have a great weekend!!!

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