Daily Workout

September 8, 2013

Monday September 9, 2013

Ty is keeping his core strong throughout is barbell Roll Outs! __ Happy Birthday Dave S! __ WOD “Open Deja Vu” Complete as many rounds and reps as possible in 7 minutes of: 115/75 pound Shoulder to overhead, 5 reps 115/75 pound Deadlift, 10 reps 15 Box jumps, 24/20″ box Rest 2 minutes Complete as many rounds and reps as […]
September 6, 2013

Saturday September 7, 2013

WOD “Saturday Teamwork” In teams of two complete the following for time: Run 800 meters with 20/14# Med Ball Then 12 rounds of: 15 Walking Lunges with 20/14# Med Ball 10 Wall Balls 20/14# 5 Med Ball Cleans 20/14# Then run 800 meters with 20/14# Med Ball *You will run the 800 meter runs as a team passing the Med […]
September 5, 2013

Friday September 6, 2013

Gina is doing a good job of finishing her Thrusters with great form! __ It’s benchmark Friday! __ Reminder: The new times for the evening WOD’s are 4:00pm, 5:30pm, and 6:30pm. __ Benchmark WOD Skill Practice: Kipping/Butterfly Pull-Ups Then for time “Fran” Compare to 5/24/13 21.15.9 rep rounds of: Thrusters 95/65 Pull-ups __ Are you trying to get or improve […]
September 4, 2013

Thursday September 5, 2013

Mel and Lauri are keeping great form throughout their Push-Ups! __ Reminder: The new times for the evening WOD’s are 4:00pm, 5:30pm, and 6:30pm. __ Fenix is back, and so is the Olympic lifting class! It will be every Thursday night right after the 6:30pm WOD. Plan on 45-60 minutes of technique, drills, and lot’s of PR’s! __ WOD Core […]