WOD 4.30.12

April 30, 2012 | Posted in Daily WOD, Uncategorized | By

Technique:

Squat Mobility

Then for Quality:

20- Air Squats

15- Front Squats

10- Overhead Squats

(Rest as Needed)

WOD:

5rds for time:

5- Pullups

10- Push-ups

15- Squats

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.28.12

April 28, 2012 | Posted in Daily WOD, Uncategorized | By

Happy Birthday Cameron Upchurch and Ryan Amos!!!

Congratulations Shelby Hall on getting your ASN!!!

Pre WOD:

Trainer led in Groups

WOD:

Its a Celebration!!!

Buy in: 1000m Row

4rds for time (4th Month of the year and the 4 years it took Shelby to Graduate)

8- Partner Deadlifts 315/405 (8×4 = 32 Cameron’s Age)

23- Double Unders (Ryan is  23 and hates to beat himself with the rope)

35ft- Partner Wheelbarrow walk (35 is all of the numbers added together)

Cash out: 50 burpee med ball tosses

Your Welcome!!

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.27.12

April 27, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Power Clean- 1RM

WOD:

“Kelly”

5rds for Time of:

400m- Run

30- Box Jumps 20/24

30- Wall Balls 14/20 (10ft target)

Post time…

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.26.12

April 26, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Bench Press- 1RM

WOD:

“Barbara”

5rds each for Time of:

20- Pull-ups

30- Push-ups

40- Sit-ups

50- Squats

Rest 3 mins between rounds.

Post time for each round.

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.25.12

April 25, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Deadlift- 1RM

WOD:

“Elizabeth”

21-15-9 reps of:

Clean #95/#135

Ring Dips

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.24.12

April 24, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Press – 1RM

WOD:

Thruster 1-1-1-1-1-1-1

Then:

7 Min AMRAP

7- Box Jumps

14- Double Unders

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.23.12

April 23, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Back Squat – 1RM

WOD:

5 rds for time of:

30- GHD Sit-ups

25- Back Extensions

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.21.12

April 21, 2012 | Posted in Daily WOD, Uncategorized | By

Good Luck to our 2 Teams at the Gold City Games Competition!!!

1.) Shane, Steven, Nathan!!!

2.) Nicole, Kari and James!!!

BEAST MODE!!!

Pre WOD:

Trainer led in Groups

WOD:

Suffer with the Teams!!!

Starting with a 12 minute clock…

“DT”
5 Rounds for time of:
12 Deadlifts, 115/75
9 Hang Power Cleans
6 Push Jerks

Mixed teams may have 2 bars but only 1 working at a time.

with the time remaining complete as many rounds possible of “NATASHA”

4 Hand Release Push ups
6 Box Jumps, 24/20
8 Kettlebell Swings, 53/35

Each exercise must be completed before moving to the next.

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.20.12

April 20, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Power Cleans- 5-5-3-1-1-1

WOD:

“Mr Joshua”

5 Rounds For Time:

400m- Run

30- GHD Sit-ups

15- Deadlifts #205/#250

Post total time:

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →

WOD 4.19.12

April 19, 2012 | Posted in Daily WOD, Uncategorized | By

Pre WOD:

Trainer led in Groups

Strength:

Bench Press- 5-5-3-1-1-1

Dips 5×5

WOD:

3 Rounds For Time:

200m- Run

Rest 30sec

400m- Run

Rest 1min

Post WOD:

Trainer led

Stretch and Mobilize!

Read More →


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