WOD: Fri 10.30.2015 “The Fog”
Halloween Social TONIGHT!
"The Fog"
With a partner complete:
Row (600/400)
Then...
150 Wall Balls (20/10)
150 Box Jump Overs (20)
150 Kettlebell Swings (53/35)
Then...
Row (600/400)
WOD: Mon 10.26.2015 “Wildest Dreams”
Halloween Social THIS Friday...
"Wildest Dreams"
3 Rounds:
500 Meter Row
21 Burpees
12 Thrusters (95/65)
WOD: Fri 10.23.2015 “Trap Queen”
"Trap Queen"
With a partner:
In 7 Minutes Complete
1500 Meter Row - switch every 300m
Rest 3 Minutes
At the 10 Minute Mark in 7 Minutes Complete
100 Box Jump Overs (24/20)
100 Kettlebell Swings (70/53)
Rest 3 Minutes
At the 20 Minute Mark in 7 Minutes Complete
1200 Meter Run - switch every 200m
WOD: Sat 10.17.2015 “Mind Your Manners”
Clean and Jerk
1 Rep Max
"Mind Your Manners"
AMRAP 9
9 Calorie Row
6 Burpees Over the Rower
3 Clean and Jerks (185/135)
WOD: Wed 10.14.2015 “Ghosts and Stuff”
"Ghosts & Stuff"
With a 10 Min Cap
30 Wall Balls (20/14)
30 Kettlebell Swings (53/35)
60 Box Jumps (24/20)
30 Kettlebell Swings (53/35)
30 Wall Balls (20/14)
Rest 5 Minutes
With an 8 Min Cap
750 Meter Row
100 Double Unders
30 Burpees
WOD: Mon 10.12.2015 “Tabata This”
Only TWO Classes TODAY!
7:30a and 8:30a
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
WOD: Tue 09.29.2015 “Rock Your Body”
“Rock Your Body”
AMRAP 12:
1000 Meter Row
30 Wall Balls (20/14)
15 Hang Power Snatches (135/95)
60 Sit Ups
15 Muscle Ups