WOD

02 Nov
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“Saved by the Bell”  5 Rounds: 20 Jumping Lunges 15/10 Calorie Row 10 Alternating Dumbbell Snatches (55/35)   Mobility WOD: 1)Banded Hip Extension Lunge – hook band around left leg, pull it up to butt crease and step back away from rack to create distraction on left hip. Right leg is in front of left leg […]

01 Nov
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100 Double Unders, 50  Sit-ups, SDLHP 45/35 80 Double Unders, 40  Sit-ups, SDLHP 45/35 60 Double Unders, 30  Sit-ups, SDLHP 45/35 40 Double Unders, 20  Sit-ups, SDLHP 45/35 20 Double Unders, 10  Sit-ups, SDLHP 45/35   Mobility WOD: Bonesaw- kneeling, cross ankles and place bottom foot up on foam roller.  Place bottom leg forward and top […]

31 Oct
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Active Rest and Mobility.  Really important to mobilize today and you are in luck!  We have two options. Open gym/Mobility 5:30am and Open gym 5:30pm

30 Oct
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Happy Halloween! For Time: 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20) 400 Meter Run, 21 Kettlebell Swings (55/35), 12 Pull-Ups 400 Meter Run, 21 Kettlebell Swings (55/35), 12 Pull-Ups 400 Meter Run, 30 Wall Balls (20/14), 30 Box Jumps (24/20)   Mobility WOD: Foam roll high hip- lie on your side […]

29 Oct
0

Welcome Home:  It is finally here! Make sure you head to the new gym. 21-15-9 Calorie Row Burpee Clean and Jerks (95/65) rest 5 minutes 15-12-9 Calorie Row Burpees Clean and Jerks (115/85) *This WOD is designed to increase muscle endurance.  Choose a weight that you can link reps together but can not do all […]