WOD: January 16th, 2018

WOD: January 16th, 2018

Warm-Up Crossover Symmetry 400 M RUN/5OO M Row/15 cal AD Couch Stretch (90 secs ea side) Banded Pull Aparts x20 Inchworm w/ 3 Push-Ups x5 Wall Roll Outs x20 Bridge w/ KB x20 Windmills x 20 5 Rounds 25 Sec Static Hold *5 sec Rest 25 Sec Superman *5 Sec Rest WOD Conditioning Fitness 5 […]

WOD: January 15th, 2018

WOD: January 15th, 2018

WOD Conditioning Fitness 30 Box Jumps (16/12) 30 Barbell Pull-ups or Ring ROws 30 Kettlebell Swings (25/15) 30 Front Squats (45/35) 30 Knee Raises 30 Push Press (45/35) 30 Deadlifts (45/35) 30 Wallballs (10lbs) 30 Burpees 30 Power Jumps Scaled 30 Box Jumps (20/16) 30 Pull-ups 30 Kettlebell Swings (35/25) 30 Front Squats (85/60) 30 […]

WOD: January 13th, 2018

WOD: January 13th, 2018

KLEPTO Fitness Four rounds of: •27 Box jumps, 16/12″ box •20 Box Burpees •11 Squat cleans, 45/35 pounds Scaled Four rounds of: •27 Box jumps, 20/16″ box •20 Burpees •11 Squat cleans, 95/65 pounds RX Four rounds of: •27 Box jumps, 24/20″ box •20 Burpees •11 Squat cleans, 145/100 pounds Gymanstic/Skill/ROMWOD 1. Gymnastics, NFT 3 […]

WOD: January 12th, 2018

WOD: January 12th, 2018

Warm-Up Coaches Choice HAVE FUN!!! Partner WOD Parter AMRAP, 20 mins Fitness 200m Plate Carry 25/15 10 Barbell Pull-Ups or ring rows 10 Plate-to-OH 25/15 10 Sit-ups 10 Air Squats Scaled 200m Plate Carry 35/25 10 Pull-Ups 10 Plate-to-OH 35/25 10 Medball Sit-ups 14/10 10 Air Squats RX 200m Plate Carry 45/35 10 Pull-Ups 10 […]

WOD: January 11th, 2018

WOD: January 11th, 2018

WOD MS run/row, for time 10 rounds 20 cal row, SkiErg, or AD 200m run *sub 12/10 cal AD for run Gymnastic/Skill/ROMWOD 1. Gymnastics, 5 rounds for time 15 GHD situps Rest 1 minute between sets 2. Double Under/Power Jump Pyramid Option 1 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Option 2 10-20-30-40-50-40-30-20-10 Option 1 or 2 can be done with […]

WOD: January 10th, 2018

WOD: January 10th, 2018

Bent Over Row 5×10 Bent Over Row for load: #1: 10 reps #2: 10 reps #3: 10 reps #4: 10 reps #5: 10 reps *Pick a moderate weight and stick with it. Focus here is quality rows while maintaining a neutral spine and no kipping. WOD Fitness Chipper, for time 100-80-60 Power Jumps 21-15-9 reps: […]

WOD: January 9th, 2018

WOD: January 9th, 2018

WOD Conditioning On the 0:00… 400 Meter Run 27 Toes to bar (Fit: knee raises) (Sc: k2E) 21 Thrusters (Fit: 25/15) (Sc: 55/45) (RX: 95/65) On the 6:00… 400 Meter Run 21 Toes to Bar (Fit: knee raises) (Sc: k2E) 15 Thrusters (Fit: 35/25) (Sc: 75/55) (RX:115/75) On the 12:00… 400 Meter Run 15 Toes […]

WOD: January 8th, 2018

WOD: January 8th, 2018

Back Squat 5×5 Back Squat for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps WOD Fitness AMRAP, 8 mins 6 push press 45/35lbs 12 bar facing burpees Scaled AMRAP, 8 mins 6 push press 85/55lbs 12 bar facing burpees RX AMRAP, 8 mins 6 push press 115/85lbs […]

WOD: January 7th, 2018

WOD: January 7th, 2018

ROMWOD + WOD 1. ROMWOD 2. Death by 2 calories Row/AD/Ski Erg 2 calories 1st minute 4 calories 2nd minute 6 calories 3rd minute Continue adding 2 calories a minute until you can no longer make the minute