Archive for ‘October, 2012’

Wednesday

Carlo..making his way to California. Warmup 8 mins 4  Pullups 7 Pushups 10 Wallball WOD Weighted Pullups 3 x 5 strict. Add weight if able to…

Tuesday

Ross hitting full extension of even his fingers during the epic power outage workout at the old space… pitch black tabata intervals Warmup Run the building…

Monday

1 Louder is always better! Warmup Run the building loop then 6X through the Course 1 length Bearcrawl, Burpee Sprint, Crabwalk, Squat walk WOD Part 1:…

Friday

REEL ROCK is Tonight! 7:30 Doors/ Movie at 8:30 Remember only 1 evening class tonight @ 4:15 so we can set up for the movie. Hope…

Thursday

obstacle course fun Warmup  10 mins Group Junkyard Dog…always popular 2 -fer WOD… automotive theme “Car Bomb” 21 – 15 – 9 Chest to Bar Pull…

Wednesday

Warmup  10 mins Barbell Complex ( Start with the bar and work up to 85/55#) 3 Deadlifts 3 Clean Pulls 3 Hang Cleans 3 Power Cleans…

Tuesday

Can’t have any personal space issues with jiu jitsu. Warmup  10 mins Dynamic Mobility WOD “Filthy Fifty” (compare to June 5th) 50 Box jump 24/20 50…

Columbus Day

Warmup  10 mins Alternating Turkish-get-up with medball or slamball (if possible)….bigger hands use medballs/ smaller slamballs *If you drop the ball do a round of “cindy” …

Friday

Pure Fun! WOD 7 Rounds not for time 5 Weighted Pull-ups 3 Turkish Get-ups (per side) Increase weight each round until 5 PU/ 3 TGU in…

Thursday

WOD 10 mins to establish a Max Consecutive Double Under PR. then 30 Muscle Ups for time MOD 1 60 Pull-ups 60 Ring Dips *Partition as…

Wednesday

WOD Movement Review then 25 mins for Quality Squat Snatch Ladder, Rope Climbs & Run 20 reps (65/35) 2 Rope Climbs Run 400 M 20 reps…