WOD Blog

All in.

27 Aug

Posted at 20:00h in WOD

Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 28 Skill work: 3 rounds- 5 Skin the Cats 5 Swing Hip to Rings 5 Parallelets/Box Shoot Through...

26 Aug

Posted at 20:00h in WOD

Labor Day Schedule for Monday, Sept 1: 8:30am Elements 9:30 and 10:30 am regular class WOD- Wednesday, Aug 27 (3/6/14 repeat) Strength: Split jerk 6 x 1 @ 85-90% of 1 RM WOD: 8 min...

25 Aug

Posted at 20:00h in WOD

WOD- Tuesday, Aug 26 Warm-up: agility ladder drills Strength: Back Squat Every 2 min 4 @ 70%- 5 sets WOD: Buy in- 6- 50 ft drags with heavy sled/prowler/ tire (straps) then, 9-6-3 Squat cleans @ 80% L-Sit...

24 Aug

Posted at 20:00h in WOD

WOD- Monday, Aug 25 Benchmark WOD: “Filthy Fifty” 50 Box Jumps 24/20" 50 Jumping pull-ups 50 KBS 50 Walking Lunges 50 K2E 50 Push Press (45/35) 50 Good mornings (45/35) 50 Wall balls 50 Burpees 50 Double unders Scale: “Dirty 30” WOD...

22 Aug

Posted at 20:00h in WOD

After WOD today celebrate our Year Anniversary of being in our new building with new partners, Joe "LJ" Talmadge, Jason "JCook" Cook, Alexis "Young Hollywood" Garrod, and Bevan "B" Lew!...

21 Aug

Posted at 20:00h in WOD

WOD- Friday, Aug 22 Strength: Bulgarian Split Squats 4 x 8-10 *25 hollow rocks between each set. WOD - 18 min AMRAP: 20, 30, 40 Lat bar hops/ DU 8, 16, 24 FR Lunges 1,2,3 Rope...

20 Aug

Posted at 20:00h in WOD

SKILL OF THE MONTH: HANDSTAND PUSH UPS - Come early, stay late, open gym. Do the homework to become closer to HSPU. Week 8/18-8/24/14: 1. Handstand Scapula Push-ups 2x10reps 2. Tripod to headstand...

19 Aug

Posted at 20:00h in WOD

SKILL OF THE MONTH: HANDSTAND PUSH UPS - Come early, stay late, open gym. Do the homework to become closer to HSPU. Week 8/18-8/24/14: 1. Handstand Scapula Push-ups 2x10reps 2. Tripod to headstand...

18 Aug

Posted at 20:00h in WOD

SKILL OF THE MONTH: HANDSTAND PUSH UPS - Come early, stay late, open gym. Do the homework to become closer to HSPU. Week 8/18-8/24/14: 1. Handstand Scapula Push-ups 2x10reps 2. Tripod to headstand...

WOD