Wod Blog

Friday 11/1/13

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WOD 3 Rounds for time: 200 Meter sprint. 10 Thrusters 115/75. 10 Pull-ups. Attention: Helo stickers are in and they are free!  Also, it’s not yet confirmed by science, but it’s believed that the new Helo shirts will increase your VO2 max and absolute strength by at least 10% when wearing it! Get one….or several

Thursday 10/31/12

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WOD “Annie” 50 Double unders. 50 Sit-ups. 40 Double unders. 40 Sit-ups. 30 Double unders. 30 Sit-ups. 20 Double unders. 20 Sit-ups. 10 Double unders. 10 Sit-ups.

Wednesday 10/30/13

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WOD 30 Bench press 135/95. 150 Foot bear craw. 30 Box jumps. 150 Foot bear crawl. 30 burpees. 150 Foot bear crawl. 15 Bench press 135/95. 75 Foot bear crawl. 15 Box jumps. 75 Foot bear crawl. 15 Burpees. 75 Foot bear crawl.

Monday 10/28/13

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WOD 10 Minute EMOM: 3 Power cleans. 3 Front squats. 3 Push jerks. 135/95.

Saturday 10/25/13

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WOD In teams of two 20 min AMRAP: 400 meter row. 12 lunges with plate overhead 45/25. 20 jumping pull-ups. Remember yoga at 10am today!

Friday 10/25/13

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WOD 3 Rounds for reps and time: 1 Minute max double unders. Max L-sit hold. 1 Minute max reps of overhead squat 75/55. Max pull-up hold. Attention: Saturday morning we will be having yoga @10am.  

Thursday 10/24/13

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WOD  5 Minute AMRAP: 6 Kettlebell swings 70/53, 12 mountain climbers. 5 Minute AMRAP: 6 SDLHP with kettlebell 70/53, 6 burpees.  

Tuesday 10/22/13

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WOD HERO WOD “DT“ Five rounds for time of: 155/105 pound Deadlift, 12 reps. 155/105 pound Hang power clean, 9 reps. 155/105 pound Push jerk, 6 reps.