Wednesday September 21, 2016

Posted on Sep 20, 2016 | 0 comments

WOD:

5 Rounds for Time:

50 Double Unders

25 Kettlebell Swings 53#/35#

10 Toes to Bar

 

Post WOD:

Accumulate 2 min in an L-Sit Hold

Read More

Tuesday September 20, 2016

Posted on Sep 19, 2016 | 0 comments

Great Job on Monday’s WOD! That was a tough one!

Don’t miss out on our Cornhole/Spike ball Potluck Friday night…6PM.  Hope to see you all there!

Santa Smackdown is Saturday December 3rd, 2016.  Teams can sign up now at www.wodrocket.com.  If you are not going to compete, we could really use your help that day.  There will be a sign up at the front desk (in a couple weeks) for anyone who can help judge that day.

Strength:

Front Squat

10-3

Find a heavy set of 10

then

Find a heavy set of 3

WOD:

7 Rounds for time

200m Run

50 ft. Overhead Walking Lunge w/plate 45#/35#

Read More

Monday September 19, 2016

Posted on Sep 18, 2016 | 0 comments

WOD:

12 Min EMOM

Odd: 20/15 Cal Row

Even: 15 Power Cleans 95#/65#

Rest 3 Min

12 Min EMOM

Odd: 17/12 Cal Bike

Even: 15 Wall Balls 20#/14#

Read More

Friday September 16, 2016

Posted on Sep 15, 2016 | 0 comments

Next Friday, September 23, CornHole / Spike Ball Tournament and Potluck @ 6PM.  If you do not want to play, you can still come!  We would love to see everyone!

Strength:

Hang Clean

In 15 Min – Work up to  a Heavy Single

WOD:

4 Rounds

AMRAP 3 Min

5 DB Hang Squat Cleans 50#/35#

5 DB Thrusters

5 DB Push Press

Rest 2 Min

Read More

Thursday September 15, 2016

Posted on Sep 14, 2016 | 0 comments

Skill:

10 Min EMOM

Odd: Strict Pull Up x 5-8 reps

*Modification – negative pull up/scap pull up

Even: Strict Handstand Push Up x 1-5 reps

*Modification – HSPU om Box

 

WOD:

3 Rounds for Time

200 m Run

25 Wall Balls 20#/14#

200 m Run

15 Toes to Bar

 

 

Read More

Wednesday September 14, 2016

Posted on Sep 13, 2016 | 0 comments

Thank you for all of the birthday wishes and for participating in that  crazy birthday WOD!  Happy Wednesday!

- Jamie

WOD:

In pairs…I go, you go

10 Rounds Each

20/15 Cal Bike

15 Burpees

 

Read More

Tuesday September 13, 2016

Posted on Sep 12, 2016 | 0 comments

Don’t Forget…September 23rd (Friday), we will be hosting a CornHole/ Spike Ball Night & Potluck.  Find a partner and come have some fun, even if you do not want to play, join us for some food and beverages!  A sign up sheet will be on the desk, sign up is not mandatory but will give me an idea of how many will be there.

Another date for your calendar…Saturday December 3, 2016…Santa Smackdown is back!

WOD:

Buy In – 45 Cal Bike

then

4 Rounds

9 Hang Power Cleans 135/95

13 Pull Ups

19 Front Rack Lunges 135#/95#

71 Double Unders

then

Buy Out – 45 Cal Row

Read More