Posts in: (WOD) Work Out of The Day

"Back to Bizz"

Posted by: Luke

Warm up 500 jump ropes or 5 min 5x honest push ups 2x burpees 5x laps “Lynne” Max rep body weight bench press Max rep pull up 5x rounds Total score= Total reps Share the knowledge: Tweet
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"Jackie" progression

Posted by: Luke

“Jackie” finals are here this Saturday from 8-11am. If you did not make the preliminary come anyway and we will put you in a heat. We will have all heats posted by Friday night. Plan on coming 20 minutes before your heat starts and stay as long as you want. We will have coffee and [...]
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"The Dutch Lowy"

Posted by: Luke

1000 meter row 50 push ups 400 meter run 100 walking lunges 50 sit ups 100 push press #95 400 meter run 50 sit ups 100 walking lunges 400 meter run 50 push ups 500 meter run For time: Share the knowledge: Tweet
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"Nancy"

Posted by: Luke

Warm up Pass through OH squat Push up 10,9,8,7,6,5,4,3,2,1 Superman 1,2,3,4,5,6,7,8,9,10 Work back and forth between the two 500 meter row: For personal records “Nancy” 400 meter run 15X overhead squats #95/#65 5X Rounds For time: Share the knowledge: Tweet
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Happy Halloween

Posted by: Luke

Long Tabatas… 30 seconds of work 20 seconds of rest 8X rounds total Pull ups 18″ box jump 10 meter suicides row for calories burpees Share the knowledge: Tweet
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School is in session

Posted by: Luke

Warm up 1000 meter row 50 wall balls Work 10x box jump 10x overhead squat #45/#35 10x single arm KB swing #30/#15 200 meter med ball run #20/#14 A.M.R.A.P in 20 minutes Share the knowledge: Tweet
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Dead… Clean… Press

Posted by: Luke

Warm up 50x overhead squat, air squat, squat hold (50 sec) Work 9 Deadlifts 6 Cleans 3 Press (anyway) As many rounds as possible in 5 min 800 meter run As many rounds as possible in 5 min 800 meter run As many rounds as possible in 5 min Post total rounds and #s Share [...]
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"Damper Day"

Posted by: administrator

Rowing Instruction 2 WODS WOD 1: 4 Rounds of 15 Ball Slams 20 Sit ups 30 Sec L-sit hold WOD 2: Row for 30 seconds at 50-75% max capacity Row for 30 seconds sprint Rest 1 minute Complete at Damper settings 2,4,6,8,10,7,5,3,1 Note your split time at each interval. Share the knowledge: Tweet
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