Category : WOD

16 Jan

Make sure to make it to Mobility and Goal setting!

15 Jan

Wednesday: 1/16/13

Posted by CFCody Category: WOD

Rotate through each exercise every min until you have reached a TOTAL of 500 Reps Push Press (65/96) Wall Ball sit ups (15/20)(ball to chest not overhead) KB Swings (25/45) Squats *Scale weight as needed Check the NEWS and MOBILITY pages for updates!

14 Jan

Tuesday:1-15-13

Posted by CFCody Category: Uncategorized WOD

Strength: Squat Snatch: 1x2x65%, 1x2x70%, 1x1x80%, 2x1x90% WOD: 21-15-9 Hang Power Clean 75/115 Pull-Ups *Everytime you set the bar down or drop from the pull-up bar you must do 3 burpees. Completing a round does not count. You are rewarded for unbrokeness!

14 Jan

MONDAY

Posted by CFCody Category: WOD

NYNU Challenge people bring your weeks total points to the gym.  You can fill in the board on the wall by your name.  Hope you had a good week 1! Keep up the good work. Strength: Banded DL- 1 every 30 sec for 5 min (22 reps) WOD: 100 DU’s 25 wall ball 75 DU’s […]

09 Jan

WEDNESDAY

Posted by CFCody Category: WOD

GOAL SETTING: Back by popular demand Coach Trotter will be teaching a goal setting course Thursday January 17 @ 6:30 after Mobility. Don’t miss out on this great opportunity to better yourself. WOD “King Kong” (scaled) 3 rounds for time; 1 DL at 90% of your max 2 Muscle Ups (or 6 pull ups/6 ring dips) […]