Saturday 8/29/14

WOD 5 Rounds for time: 400 Meter run, 10 Pull-ups, 20 Push-ups, 30 Abmat sit-ups, 40 Air squats. 3 Min rest between rounds. 5 Min cap on each round. This Wod can be done with partner! Attention:  We will be having one Wod on Monday @ 10 am for Labor Day! Make sure you sign … Read more

Friday 8/29/14

WOD For time: 50 Double-unders, 40 Dumbbell snatches 50/35, 30 Over/Unders 24/20, 20 Strict Hand Stand Push-ups, 10 Bar Muscle-ups. 50 Double-unders.  

Tuesday 8/26/14

WOD Tabata: Row for calories, Knees to elbows, Hip extensions, Slam balls, 30 second break between rounds. Attention: There are lots of Birthdays that have already gone on and are still to occur towards the end of this month. Happy Birthday to Mari, Celeste, Trish,  Kole, and Bill!!

Monday 8/25/14

WOD Every 3 minutes for 15 minutes: 100 Meter sprint, 10 Overhead Squats 185/125, 10 Over the Bar Burpees. Attention: If you will be around this Labor Day weekend and, specifically, will be around for a Wod on Monday,  September 1st, at either 9 or 10 a.m., please put your name on the board so we can … Read more

Saturday 8/23/14

WOD In teams of 3 or 4 complete the following: 75 Foot sled push, 50 Foot sprint, 75 Foot sled push, 1 Burpee box jump 40 inches, 10 Wall balls 20/14, 1 Burpee box jump 40 inches. Each person will do 4 to 5 rounds.

Friday 8/22/14

WOD Come in and work on some gymnastic movements! Rope climbs, Handstand push-ups, Muscle-ups. Then chose one for time: 30 Muscle-ups. 15 Rope climbs, or, 50 Handstand push-ups. 10 Minute time cap on all workouts. Attention:  Because of the weather we will not be going to the Black Ridge Reservoir this Saturday, Aug. 23 🙁 … Read more