Categories Archives: Blog

WOD-10/18/17

Warm-up
2 rounds:
 • 30 Single Unders
 • 10 Air Squats 2 rounds: 30 secs 
• Pec stretch 
• Straddle 
 • Rig pigeon Strength
 Back Squat 
• 5 reps at 60% of 1RM 
• 5 reps at...

WOD-10/16/17

Warm-up 400 meter Run 2 rounds of: • 30 sec Straddle stretch • 30 sec Pec Stretch 3 rounds of: • 10 Jumping Jacks • 10 PVC Passthroughs • 10 sec Handstand Hold Core 4 rounds:...

WOD-10/13/17

Happy Birthday Cheryl! Cheryl’s Birthday WOD Warm up: Bear Crawl Crab walk Bear Crawl 20 Passthroughs 3 Wall walks Mobility: 1min Rig Pec stretch Straddle Strength: Strict Press 3×3 @ 70 8 min AMRAP 10 V...

WOD-10/11/17

Warm-up
• 400 m Run 3 rounds:
• 10 Mountain Climbers • 10 Air Squats 1 round: • Pigeon Pose • Couch Stretch • Pike Stretch • Straddle Stretch Strength 
10 mins to find 1 rep max for...

WOD-10/10/17

Warm up: 2 rounds 20 Jumping Jacks 20 Over Head Squats 20 Good Mornings 20 Toe Touch Sit Ups 20 Star Touches Mobility: 1 min Spider-Man Pike Kick stand Strength: Tabata: Front Squat 50% Tabata: Back...

WOD-10/6/17

Warm-up
• 300 m Row 3 rounds: • 20 Side to Side Jumps • 10 Air Squats 3 rounds • 30 sec Couch Stretch • 30 sec Standing Toe Touch Hold • 30 sec Goblet Squat Hold 70/53...