Yearly Archives: 2018

2094:

2093: Monday 12/31/18 FT 30 push ups 200 m run 30 db thrusters 200 m run 30 pull-ups 200 m run 30 kb swings 200 m run 30 lunge steps 200 m run 30 burpees 200 m run

Category: WOD

2090:

Thursday 12/27 wod: 30 minutes 20 bodyweight squats 10 push ups 20 walking lunges – 10 each leg 10 dumbbell rows (db or kettlebell 5 per) 15 second plank 30 jumping jacks run 350 m Holiday Hours: Class times only. No open gym. 12/24 6,8 12 PM 12/25 Closed 12/26 6,8,12PM 12/27 6,8,12PM 12/28 6,8,12PM… Read More »

Category: WOD

2089:

Wednesday Strict Press 5×5 WOD 15min amrap 15 KB swings 20 box jumps 25 slam balls Yoga 2 rounds-30 sec each pigeon per side seated forward bend butterfly seal downward dog   Holiday Hours: Class times only. No open gym. 12/24 6,8 12 PM 12/25 Closed 12/26 6,8,12PM 12/27 6,8,12PM 12/28 6,8,12PM 12/29 8,9AM only… Read More »

Category: WOD

2088:

2088: Monday 12/24 Class hours only 6 am, 8 am , 12 pm A. 8 minutes 4 pull-ups 6 push ups 9 squats rest 2 minutes B. 8 minutes 10 abmat sit-ups 4 burpees 10 wall balls rest 3 minutes C. 10 minutes 10 db snatch (5 per side) 200 m run D. group stretch… Read More »

Category: WOD

2086:

2086: Friday 12/21 wod: Dirty 30 For Time: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lb) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lb) 30 Arm Haulers 30 Wall Balls (20/14 lb) 30 Burpees 30 Double-Unders RX will go +5 reps from top to bottom on 2nd round Holiday… Read More »

Category: WOD

2085:

Hillary says go to “workouts” on your Zenplanner app for the wod. 2085: Thursday 12/20 STRENGTH: 5 sets – 5 db push ups into 10 db DL Can also be performed wtih kb’s? wod: A. 4 minutes 10 alternating db snatch 5 burpees rest B. 5 sets 2 TGU 5 V-ups C. 5 sets –… Read More »

Category: WOD