WOD Page

4-21-14
4-21-14
 
Complete the following for time:
1 mile Run
40 kettlebell swings
800 meter run
30 kettlebell swings
400 meter Run
20 Kettlebell Swings
(note: There is a 30 minute cutoff.  Modify weight, reps or distance accordingly.)
4-20-14
4-20-14
 
Happy Easter!
 
2:00 p.m. - class cancelled
4:00 p.m. - Yoga
4-19-14
4-19-14
 
The 2:00 p.m. class is cancelled on Sunday and the 4:00 p.m. Yoga is ON.
 
9:00 a.m. - Strength Training
10:00 a.m. - Open Gym
 
4-18-14
4-18-14
 
5 RFT of:
100 foot Shuttle Sprints (25 foot increments and must touch line)
10 Deadhang Knees-to-Elbows
10 Burpees
4-17-14
4-17-14
 
The Sunday 2:00 p.m. class is cancelled for the Easter Sunday.  The 4:00 p.m. yoga class is still a GO!
 
Perform the following EMOM for 15 minutes:
2 squat cleans 135/85
AMRAP air squats
(note: Post number of air squats to whiteboard.)
4-16-14
4-16-14
 
"Jack"
Complete as many rounds as possible in 20 minutes of:
10 push press 115/85
10 kettlebell swing 70/53
10 box jump 24/20

 

4-15-14
4-15-14
 
5 sets x 5 reps Front Squat for quality and load
then
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:
Overhead Squat 75/55
Situps