WOD February 1, 2013

WOD February 1, 2013

 

"Jackie"

 

1000m Row

50 Thrusters 45/35

30 Pull Ups

 

 

 

We will be placing shoe orders BY FEBRUARY 15th!  Get your order in by writing your name/size/color on the board. Please pay ahead of time.

 

 

Happy Friday!

WOD January 31, 2013

WOD January 31, 2013

 

 

Ladder

 

Bar Facing Burpees

 

Power Cleans 115/85

 

 

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

 

                                                                                  Awesome job Candace on HSPUs!



WOD January 30, 2013

WOD January 30, 2013

 

 

10 RFT

 

10 Push Press 45/35

10 Sit Ups

10 Air Squats

 

 

 

Congrats to Rebecca and her 245# Dead Lift PR today!!

 

(Pictured is 60% of her 245# DL)

WOD January 29, 2013

 

 

10 Minutes to find 1 rep max Deadlift

 

 

THEN...

 

10 minute EMOM

 

5 Deadlifts (60% of your max weight)

Push Ups to finish each minute

 

**Score is amount of push up reps**

 

 

Please check out the board, we have an order for shoes going, get your order in!!

WOD January 28, 2013

WOD January 28, 2013

Ladder

Double Unders & OHS 95/65

10-9-8-7-6-5-4-3-2-1

1-2-3-4-5-6-7-8-9-10

Scott J. Feeling the burn after "Brenton" on Friday, go Scott!

WOD January 25, 2013

WOD January 25, 2013

HERO WOD!

"Brenton"

5 RFT:

100ft bear crawl

100ft standing broad-jump

+3 burpees after every 5 broad-jumps

Happy Friday Everyone!

WOD January 24, 2013

WOD January 24, 2013

Tabata Thursday!

20 seconds on, 10 seconds off

Mountain Climbers

Calorie Row

Sit Ups

Wall Balls 20/14

The trio after their wall ball cleans!

Cindy, Jill & Jeanne

WOD January 23, 2013

12 Minute AMRAP

15 Med Ball Cleans

10 Ring Push Ups

20 Walking Lunges 

Great Job to Rebecca on her FIRST attempt at a Push Press and made it to 110#! 

WOD January 22., 2013

WOD January 22, 2013

Find your max for each:

Push Press

Strict Press

Congrats to John on his 185# front squat PR!

WOD January 21, 2013

WOD January 21, 2013

50 TTB

40 Push Press 45/35

30 Pull Ups

20 Double Unders OR 60 singles

10 Hand Stand Push Ups

IN THAT ORDER (top to bottom)

Congrats to Coach Ponce and his 6th place finish this weekend at the C3 Icebreaker competition! 

WOD January 18, 2013

"Elizabeth"

21-15-9

Power Cleans 135/95

Ring Dips

Props to Jeanne & Cindy on their first wall ball workout!  You go girls!

 

WOD January 17, 2013

12 Minute AMRAP

15 Deadlifts 155#

15 Plated Push Ups

15 Box Jumps 24"

WOD January 16, 2013

WOD January 16, 2013

 

Find Your Max for each:

OHS

Back Squat

Front Squat

CFP WOD January 15, 2013

WOD January 15, 2013

15 minute AMRAP

20 Wall Balls 20/14#

20 Ab Mat Sit Ups