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Posted: September 8, 2014

Tuesday, September 9th

Just keep moving 

15 min Amrap:

6 box jumps (30/24)

8 ground to overhead (135/95)

10 clapping push-ups

Posted: September 7, 2014

Monday, September 8th

Drop it like it's Hot 

5x4 Back Squats

then....

4 rounds for time of:

30 OHS (95/65)

400m run

Posted: September 6, 2014

Sunday, September 7th

Rest day for all to enjoy

Posted: September 5, 2014

Saturday, September 6th

Team Wod 

come and be suprised 

Posted: September 4, 2014

Friday, September 5th

"Ducote"

Happy Birthday Aaron Ducote!!!!!!

5x5 Strict Press (15 min time cap)

For time:

800m Row

42 med-ball cleans (20/14)

400m Row

42 russian twist with ball (20/14)

800m Row

42 burpees over ball

 

Posted: September 3, 2014

Thursday , September 4th

Here we go again

4 rounds for time of:

10 pull ups 

20 push ups

30 slam balls (50/30)

40 sit ups

Posted: September 2, 2014

Wednesday, September 3rd

I like to Move it Move it

5x5 deadlifts

(same rules as monday)

10 min Amrap:

15 dead lifts (225/175)

15 Toes to Bar

Posted: August 31, 2014

Monday, September 1st

Snatch and Go

1) Mobility: 10 min w/ bands or wall stretches 

2) Strength: 15 min to preform 5x5 of Back Sq.  

(1st. 2 sets warm up sets last 3 are working sets this means go heavy but do not remax!!!) 

3) Wod: 15 min Amrap: 

10 snatches at (115/75)

20 double unders

Labor Day Schedule; 5:30am & 9:30am classes only