Thursday 4/30/15

WOD For time: 40 Calories row, 30 Box jumps 24/20, 20 slam balls 25/20, 10 Rope climbs, 5 Cleans @ 225/155. Remember to wear long socks!

Wednesday 4/29/15

WOD Tabata: Double-unders, Toes to bar, Deadlifts 185/125. Tabata is 20 seconds of work followed by a 10 second break for 8 rounds.

Tuesday 4/28/15

WOD 5 Rounds for time: 12 Handstand push-ups, 20 Reverse lunges, 100 Meter run. Attention:  Olympic Lifting Class at 7:30 p.m. on Tuesday! It’s been a big hit and we love having you guys an gals working on your skills!! Ben has been doing an awesome job coaching!!  4s

Monday 4/27/15

WOD Complex for Quality and load: 1 Snatch from power position, 1 Snatch from knees, 1 Snatch from the floor. Then 80 kettlebell swings for time 70/53. Mobility Wod Monday! All about the Crossover Symmetry. Important for all to watch.

Saturday 4/25/15

WOD 4 Rounds of: 200 Meter row, 150 foot Sled push (heavy), 10 Burpees. *Score will be slowest and fastest times added together.

Tuesday 4/21/15

WOD Max double-unders in 3 min. Full recovery. Max unbroken pull-ups or max pull-ups in 1 min. Full recovery. Max distance long jump (3 attempts) Full recovery. 1000 Meter row for time. WE WILL BE TESTING ALL WEAK.  

Monday 4/20/15

WOD For quality and load: Build to a 1 rep max snatch and clean and jerk. Attention: Remember Monday night is our Blackhawks Kids class at 7:30 p.m.! Also if you are an EMT, fire fighter, police, first responder, physician, nurse and/or attorney or law student – next weekend is a fun competition under the … Read more