Month: November 2013

WOD 5 Rounds for time: 15 wall balls, 10 burpees, 150 foot over head walk 95/65.

WOD 21/15/9 reps of: Box jumps 24/20, Kettlebell swings 53/35, Hip extensions. Then Kelila’s B-day wod: Death by double unders.  

WOD We will be holding our final session of the two running clinics Saturday from 9am to 10:45ish.  

WOD Four rounds of 500 meter row and max kettle bell swings 53/35 in 2:10/2:20. Athletes will have 2:10 or 2:20 to row 500 meters.  With remainder of the time complete as many reps of kettle bell swings for score.  Rest between rounds is 2:00.

WOD 10 minute amrap: 8 front squats 165/115, 20 double unders.  

WOD 5 Rounds for time: 20 pushups, 20 v-ups, 20 hip extensions.

WOD Hero Wod: “Daniel” 50 pullups, 400 meter run, 21 thrusters 95/55, 800 meter run, 21 thrusters 95/55, 400 meter run, 50 pullups. Wod can be done as a team.   “Dan was born in 1974 in Hartville, OH. Dan was always interested in guns and anything military. During his elementary school years, he would … Read more

WOD Running clinic today 9am to 10:30/11:00am.

WOD “Fight Gone Bad” Three rounds of: Wall-ball, 20/14, Sumo deadlift high-pull, Box Jump, 20″, Push-press, 75/55, Row (Calories), Athletes spend 1 min at each station accumulating as many reps as possible for each exercise.  No break between exercise athletes move from one exercise right into the next.  After the row the athletes will get … Read more