WOD

120902 – “Smurph”

For time:  800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run  ***Partition the pull-ups, push-ups, and squats into 10 rounds of Cindy. One round of Cindy = 5 Pull-ups, 10 Push-ups, 15 squats.***  REMINDER: Today is day 1 of our 100 Days of Burpees.

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120901

2 Rounds for time of: 800m Run 100m Lunge 30 DB Floor Press (50’s/30’s) 45 Ring Row REMINDER: ONLY ONE CLASS ON MONDAY AT 10AM.  Have a great Labor Day weekend!

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120831 – Wall Ball/KB Swing

10 min AMRAP of: Max unbroken KB Swings (55/35) Max unbroken Wall Balls (20/14)   Score is total combined reps.   Eggs as bad as smoking? You may have read in the news recently that there is a new study out stating that eggs are as

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120830 – Death by…

Choose from: Push-up, Pull-up, Sit-up, Squat, HSPU, KB Swing, Wall Ball, or Cal. Row With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to add 1 each minute until you cannot complete

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120828 – Tabata Circuits

4 Intervals as follows: Interval Rowing activity, 5 minutes Tabata activity, 4 minutes #1 Warm-up with technique focus, 50 to 70% intensity Squats #2 Steady-state aerobic rowing at 75 to 85% Pull-ups #3 30 sec. light rowing, 4 min. Tabata, 30 sec. light rowing Sit-ups

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120825 – Team “Helen”

20 min AMRAP of: 400m Run KB Swings (55/35) Pull-ups ***One person at each station and everyone rotates when the runner finishs the 400m run.  Score is the teams combined total of KB Swings and Pull-ups.***

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