Daily Workout

May 1, 2014

Friday May 2, 2014

Last year we had so much fun playing kickball together! We are putting together a team for this year too, write your name on the white board if you are interested! We can’t wait! __ It’s Benchmark Friday! __ Benchmark WOD Compare to 12/28/12 Skill Practice: Take 15 minutes to find your max height box jump then “Diane” 21-15-9 reps […]
April 30, 2014

Thursday May 1, 2014

Nice work to everyone who hit a PR in April!  __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: Strength: Turkish Get-Ups 3×5 on each side Conditioning: Tabata Time Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for each of the following exercises: -V-Ups -Jumping Squats […]
April 29, 2014

Wednesday April 30, 2014

Hillari using perfect form in her overhead squat! __ WOD Max rep Back Squats @ 40% of 1RM 400 Meter Sprint rest as needed Max rep Back Squats @ 50% of 1RM 400 Meter Sprint rest as needed Max rep Back Squats @ 60% of 1RM 400 Meter Sprint rest as needed Max rep Back Squats @ 70% of 1RM […]
April 28, 2014

Tuesday April 29, 2014

Markus is doing a great job of getting his chest to the bar on his pull-ups __ WOD Strength: Push Jerk: 5-5-5-3-3-1 Conditioning: For Time: 10-9-8-7-6-5-4-3-2-1 reps of Bent Over Barbell Rows 1-2-3-4-5-6-7-8-9-10 reps of Pull-Ups __ Check out this video of Mike Burgener coaching the Push Jerk