Monday, June 26, 2017

2017-06-26 Partner WOD downstairs

Monday, June 26th, 2017
Meet downstairs

Warmup:
PVC stretch, then 2 rounds of:

10 slow air squats
20 situps
30 Walking lunges (15 each side)
40 single unders

PARTNER WOD:

With a partner, complete 8 rounds of:
15 wall balls (20/14)
10 Toes to bar
5 Burpee bar jump overs

Tuesday, June 20, 2017

2017-06-20 KBS, Ring Dips, and Running

06-20-17 Meet downstairs

Warm up:
2 Rounds of

10 Superman
10 Air squats
10 PVC pass throughs
10 Ring rows

WOD:
3 Rounds of

30 KBS
15 Ring Dips (can do them band assisted)
400 meter run

Wednesday, June 14, 2017

2017-06-14 Downstairs

Wednesday, June 14th, 2017
Meet downstairs

PVC stretch
10 hand walkout into press up to hip flexor (same as we did yesterday)
10 slow squats
10 situps
10 superman

WOD:
5 Rounds of
1 minute of box jumps or step ups
1 minute of wall ball shots
1 minute of single unders

Tuesday, June 13, 2017

2017-06-13 New Equipment Fight Gone Bad

Today's workout exclusively uses the new equipment added to our upstairs gym. Meet upstairs at 1610.

WARMUP:

• PVC/stretch
• 30 secs. jumping jacks
• 10 hand walkout into press-up into hip flexor stretch [ demo here ]

WOD:
NEW EQUIPMENT FIGHT GONE BAD

3 ROUNDS of 5 EXERCISES
(1:30 rest between each round):

Do each exercise for 1 minute, then move on to the next station. 

Because some of this equipment is a little complicated to get into, there will be a 15-second break between exercise stations.

• Plank (with feet in new TRX-style suspension cables)
• Tricep dips
• BOSU burpees
• Jacob’s Ladder
• VersaClimber


Tuesday, June 6, 2017

2017-06-06 Deadlifts,pullups,clean&jerks,Knees to elbow

Tuesday, June 6th, 2017
Meet downstairs

Warmup:
PVC stretch
100 single unders
10 superman
10 situps
10 walking lunges

WOD:
5 Rounds for time

8 Deadlift (225/155)
12 Pullups
8 Clean and jerks
12 Knees to elbow

Wednesday, May 31, 2017

2017-05-31

Wednesday, May 31st, 2017

Meet downstairs
PVC Stretch
Run 800m

WOD:

20 Minute AMRAP

10 Weighted lunges
10 Toes to Bar
15 Box jumps
15 Med ball situps


Tuesday, May 23, 2017

2017-05-23 The three 6-minute AMRAPs


WARMUP:
• 30 secs. jumping jacks
• 10 slow squats
• 100 single unders
• PVC/stretch

THE THREE SIX-MINUTE AMRAPs

ROUND #1: Six-minute AMRAP
• 10 push-press
• 10 KBS
• 10 tricep dips

ROUND #2: Six-minute AMRAP
• 10 box-jumps
• 10 pushups
• 10 wall-balls

ROUND #3: Six-minute AMRAP
• 10 Burpees
• 10 reps commando plank (demo here)
• 200m run