Meet upstairs at 1610
Warmup:
PVC stretch
Row 500 meters
200 single unders or 100 double unders
WOD:
Deck of Cards
Hearts: Push press
Diamonds: Pushups
Spades: Situps
Clubs: KBS
Jokers: 10 Burpees
Thursday, February 26, 2015
Tuesday, February 24, 2015
2015-02-24
Meet upstairs at 1610
Warm up:
Row 500 meters
20 squats
Hold in plank for one minute
Strength:
Push press 5-5-5-5-5
WOD:
3 Rounds
10 Power cleans
15 Box jumps
50 meter heavy farmer carry
Warm up:
Row 500 meters
20 squats
Hold in plank for one minute
Strength:
Push press 5-5-5-5-5
WOD:
3 Rounds
10 Power cleans
15 Box jumps
50 meter heavy farmer carry
Monday, February 23, 2015
2015-02-23 Front squats and KBS
Meet upstairs at 1610
Warmup:
PVC stretch
1-10 Situps
10-1 Pushups
WOD:
21-15-9
Front squats 135/75
KBS 53/35
Warmup:
PVC stretch
1-10 Situps
10-1 Pushups
WOD:
21-15-9
Front squats 135/75
KBS 53/35
Thursday, February 19, 2015
2015-02-19 Cleans
Thursday, February 19, 2015
Meet upstairs and warm up in the atrium with 50 feet each of:
Bear Crawl
Toe Touch
Russian Kicks
Lunges
OLY
Overhead Squat 3-3-3-3-3
Work toward a 3 rep max
WOD
3 Rounds
Run 200
5 Cleans 135/95
10 Toes to Bar
15 Burpees
Meet upstairs and warm up in the atrium with 50 feet each of:
Bear Crawl
Toe Touch
Russian Kicks
Lunges
OLY
Overhead Squat 3-3-3-3-3
Work toward a 3 rep max
WOD
3 Rounds
Run 200
5 Cleans 135/95
10 Toes to Bar
15 Burpees
Wednesday, February 18, 2015
2015-02-18 Brenton
Wednesday, February 18, 2015
Warm up upstairs with a 1000 meter row. Move downstairs for the WOD
This is a hero WOD, so don't let the easy appearance fool you.
Brenton
5 Rounds
100 foot Bear Crawl
100 Foot Standing Broad Jump
Must do 3 Burpees after every 5 broad jumps.
Good Luck all.....I've never done this one before...K
Don't erase this Lisa!!!!!!
Warm up upstairs with a 1000 meter row. Move downstairs for the WOD
This is a hero WOD, so don't let the easy appearance fool you.
Brenton
5 Rounds
100 foot Bear Crawl
100 Foot Standing Broad Jump
Must do 3 Burpees after every 5 broad jumps.
Good Luck all.....I've never done this one before...K
Don't erase this Lisa!!!!!!
Monday, February 16, 2015
2015-02-17 FRAN !!
Tuesday, February 17, 2015
Happy Tuesday! (Sorry for the technical difficulty)
Warm up: Run 400
10 Wall Ball
10 Push Ups
10 Pull Ups
OLY 3-3-3-3-3 Front Squat at 75% body weight
WOD FRAN
21-15-9 Thrusters and Pull Ups
Happy Tuesday! (Sorry for the technical difficulty)
Warm up: Run 400
10 Wall Ball
10 Push Ups
10 Pull Ups
OLY 3-3-3-3-3 Front Squat at 75% body weight
WOD FRAN
21-15-9 Thrusters and Pull Ups
Thursday, February 12, 2015
2015-02-12 Goblets and push press
Meet upstairs at 1610
PVC stretch
Row 1000 meters
WOD:
12 Minute AMRAP
15 Goblet squats
15 dumbbell push press
PVC stretch
Row 1000 meters
WOD:
12 Minute AMRAP
15 Goblet squats
15 dumbbell push press
Wednesday, February 11, 2015
2015-02-11
Meet downstairs at 1610
PVC Stretch
Run 400 meters
WOD:
5 Rounds of
10 Toes to bar
15 Wall ball shots
20 Situps
PVC Stretch
Run 400 meters
WOD:
5 Rounds of
10 Toes to bar
15 Wall ball shots
20 Situps
Tuesday, February 10, 2015
2015-02-10 15 minute AMRAP
Meet downstairs at 1610
PVC stretch
200 single unders or 50 double unders
Strength:
5,5,3,3 Push press
WOD:
15 minute AMRAP of
15 Squats
12 Pushups
9 Box jumps
6 Pullups
PVC stretch
200 single unders or 50 double unders
Strength:
5,5,3,3 Push press
WOD:
15 minute AMRAP of
15 Squats
12 Pushups
9 Box jumps
6 Pullups
Monday, February 9, 2015
2015-02-09 EMOM Couplet
Meet upstairs at 1610
Warmup:
Row 1000m, drop your 500m split by 10 seconds for the 3rd 250m and then another 10 seconds for the last 250m
Tabata Birddog
TGU--10 on each side
WOD:
EMOM 20 minutes
In the first minute deadlifts at 90% of your 3 rep max
In the second minute 10 perfect pushups. They don't have to be slow, just perfect form.
Wednesday, February 4, 2015
2015-02-04 Goblets, swings and other stuff
Meet upstairs at 1610
PVC warm up
Core work:
100 flutter kicks (50 each leg)
50 situps
Plank hold for 1 minute
Strength:
5,5,3,3 Hang Squat clean
WOD:
3 Rounds for time of:
20 Goblet squats #53/35
20 Single handed KBS (10 each arm) #53/35
5 Deadlift #255/175
30 Single Unders
PVC warm up
Core work:
100 flutter kicks (50 each leg)
50 situps
Plank hold for 1 minute
Strength:
5,5,3,3 Hang Squat clean
WOD:
3 Rounds for time of:
20 Goblet squats #53/35
20 Single handed KBS (10 each arm) #53/35
5 Deadlift #255/175
30 Single Unders
Tuesday, February 3, 2015
02-03-2014 Filthy Fifty Partner WOD
Tuesday, February 3, 2015
Good afternoon everyone. Meet dowstairs for the WOD today.
Warm up with 50 Doubles or 100 Single unders, 15 squats with a 2-second hold at the bottom and PVC stretching.
Partner WOD
This WOD is a partner Filthy Fifty. 50 reps of each listed exercise. You can break up the work any way you want between the partners, done as a chipper with one partner working at a time.
Burpees
Deadlift 135/95
Pull-ups
Box Jumps
HR Push Ups
Med Ball Cleans
Push Press 95/75
T2B
Every 5 minutes, both partners must run a 200
Good afternoon everyone. Meet dowstairs for the WOD today.
Warm up with 50 Doubles or 100 Single unders, 15 squats with a 2-second hold at the bottom and PVC stretching.
Partner WOD
This WOD is a partner Filthy Fifty. 50 reps of each listed exercise. You can break up the work any way you want between the partners, done as a chipper with one partner working at a time.
Burpees
Deadlift 135/95
Pull-ups
Box Jumps
HR Push Ups
Med Ball Cleans
Push Press 95/75
T2B
Every 5 minutes, both partners must run a 200
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