Archive for December, 2015

WOD For time: 20 Deadlifts 275/175, 30 Burpee box jumps 24/20, 10 Deadlifts 275/175, 20 Burpee box jumps 24/20, 5 Deadlifts 255/175, 10 Burpee box jumps 24/20. Attention:  First, no… read more →

WOD 10 Rounds for time: 20/18 Calorie row, 20 Wall balls 20/14. Teams of two each person performs 5 rounds.  One person works while the other rests. Attention:  First, Alecio would… read more →

WOD 15 Minute AMRAP: 50 Double-unders, 20 Strict handstand push-ups, 20 Strict pull-ups, 50 Sit-ups, 20 Kipping handstand push-ups, 20 Strict pull-ups, 50 Double-unders. Attention:  First, we will be starting… read more →

WOD EMOM for 20 minutes: 1 Squat Snatch + 1 Overhead Squat

WOD “Jackie” 1000 Meter Row, 50 Thrusters 45/35, 30 Pull-ups. Attention: Hope everyone had a lovely holiday and eat up as the Nutrition/Fitness Challenge will be starting in the New… read more →

WOD “12 Days of Christmas” 1 Handstand push-up, 2 Deadlifts 225/155, 3 Box jumps 30/24, 4 Medball cleans, 5 Push-ups, 6 Knees to elbow, 7 Kettlebell swings 53/35, 8 Mountain… read more →

WOD 3 Rounds for reps: 1 Minute max double-unders, 1 Minute max snatch 75/55, 1 Minute max burpees, 1 Minute max calories on assault bike, 1 Minute rest. Attention:  Remember no 6:30… read more →

WOD Back Squats: 1-10-1-20-1-30. All sets should be heavy and the 1 rep should be a max lift for the day.  All warm-up reps should be done before starting the… read more →

WOD Alecio’s Birthday Choice! 14.4 Open 14 Minute AMRAP: 60 Calorie Row, 50 Toes to Bars, 40 Wall Ball Shots, 20 lb to 10-foot target/14 lb to 9-foot target, 30… read more →

WOD For time: 20 Wall balls 20/14, 30 Cleans 135/95, 20 Wall balls 20/14, 30 Snatches 135/95, 20 Wall balls 20/14. Attention:  First – New Helo Hoodies are in! They… read more →