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WOD 8-21-2015

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Warm up 8 min cap 3 rounds Run 200m 12 burpees 10 kettlebell swings WOD 28 min cap 5 rounds 30 wall-ball shots 20 box jumps 10 hand stand push ups Run 400m Originally posted 2015-08-21 16:15:03.

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WOD 8-12-2015

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Warm up 8  min cap 3 rounds 12 lunges to front kick Run 200M 10 good mornings WOD 25 min cap 5 rounds 15 box jumps 20 kettlebell swings 20 double unders or 65 singles 10 Hand stand Push ups Originally posted 2015-08-12 04:31:42.

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WOD 7-30-2015

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Warm up 8 min cap 3 rounds 10 step ups 10 lunges 12  mountain climbers WOD 8 min cap AMRAP 12 shoulder  press 12 box jumps 10 overhead squats Originally posted 2015-07-30 16:47:10.

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WOD 7-6-2015

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Warm up 6  min cap 3 rounds 20 double unders/65 singles 10 Overhead squats pvc 10 step ups WOD 35 min cap 40-30-20 reps wall-ball shots 20# kettlebell swing box jumps push presses 45#/65# 2 min break Originally posted 2015-07-06 13:35:16.

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WOD 6-19-2015

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Warm up 6 min cap 3 rounds 15 jump squats 10 box step ups 10 dips WOD 18 min cap 5 rounds 15 dumbbell squat snatches 20 box jumps Originally posted 2015-06-19 14:06:06.

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WOD 6-11-2015

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Warm up 8  min cap 10 ring rows 10 push ups 20 box jumps WOD 3 rounds 25 min cap 21 ring rows 21 dips back squat 12 RM (12RM is the max weight for 12 reps.) Originally posted 2015-06-11 11:02:02.

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WOD 6-7-2015

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Warm up 6 min cap 3 rounds 10 box step-ups 10  shoulder press pvc 10 ab-mat sit ups WOD 30 min 50 box jumps, 24-inch box 25 handstand push-ups 40 box jumps, 24-inch box 20 handstand push-ups 30 box jumps, 24-inch box 15 handstand push-ups 20 box jumps, 24-inch box 10 handstand push-ups 10 box jumps, 24-inch box 5 handstand […]

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How to do a Box jumps

Originally posted 2015-05-19 12:04:11.

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WOD 5-15-2015

Warm up 5 min cap 10 Pushup release 15 Step ups 10 Pass throughs Metcon 15 min cap AMRAP 20 push ups 30 mountain climbers 20 Pull-up/ring rows 30 box jumps Originally posted 2015-05-15 09:50:19.

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WOD 3-30-2015

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Sets: 3 for time Reps: 25-25-25x reps Intensity: beginners Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions warm up 3 sets: 30 seconds march in place 15 air squat 15 seconds huggers: Move your arms forward and then reverse, (forward in a hugging manner and reverse in a stretching manner first let arm on […]

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