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WOD 12-7-2015

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Warm up 7 min cap 3 rounds Run 400m 8 knees to chest 8 pull ups WOD Tabata 20 seconds on 10 seconds off 8 rounds push press sit-ups slam ball dips Originally posted 2015-12-07 19:10:21.

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WOD 9-3-2015

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Warm up 7  min cap 3 rounds 20 squat kicks Run 400 m 20 sit ups WOD 21 min cap 4 rounds 15 front squats 20 box jumps 12 handstand 12 Knees to chest Originally posted 2015-09-03 16:57:30.

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WOD 8-19-2015

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Warm up 9  min cap 3 rounds 20 squat kicks Run 400 m 20 slam ball 10 sit ups WOD 28 min cap 5 rounds 12 front squats 50 Double under or 100 singles jumps 15 push press 12 Knees to chest Originally posted 2015-08-19 06:29:31.

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WOD 8-6-2015

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Warm up 1 minute each 3 rounds Sit ups Mountain climbers Overhead squats WOD 18 min cap 4 rounds 12 Toes to bar 20 lunges 12 Knees to chest 20 slam ball 30 crunches Originally posted 2015-08-06 16:38:31.

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WOD 7-19-2015

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Warm up 8 min cap 3 rounds 10 overhead squat pvc 10 good mornings 15 knees-to-elbows WOD  5 rounds 25 min cap 20 wall-ball shots 20 front squats 25 abmat sit ups Originally posted 2015-07-19 14:21:28.

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WOD 6-26-2015

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Warm up 6 min cap 3 rounds 10 Plate to Overhead 10 box jump 10 t2b or sit ups WOD 25 mins cap 4 rounds 20 ring Rows 12 thrusters Run 400m Originally posted 2015-06-26 13:09:29.

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WOD 6-23-2015

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Warm up 6 min cap 3 rounds 15 Lunge 10 Ring rows 20 Crunches WOD 2 mins each exercise 16 min cap pull-ups box jumps double-unders toes-to-bar kettlebell swings sit-ups back extensions wall-ball shots Originally posted 2015-06-23 13:03:51.

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WOD Barbara 3-23-2015

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Sets: 3 rounds Reps: 10-20-20-20-x20, 3 minutes rest between rounds Intensity: beginners RM: as prescribe below. Process RX: this means do 3 rounds of each exercise with the prescriptive repetitions and 3 minutes rest between rounds. 10 burpees 20 ring rows 20 push-ups off the knees 20 sit-ups 20 air squats 3 minutes rest between rounds Sets: 5 rounds Reps: […]

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