Happy Labour Day peeps! Here’s a Team WOD for teams of 4 persons: Entire team runs 1 Mile Entire team does 1000 Double Unders (break it up any way you wish to) From here on only 1 Team Member works at a time while the other Team members rest or keep score. Again, break the […]
19 June 2013: Labour Day WOD aka Sentenced to HARD LABOUR Read More »
Warm Up:Â 3 rounds of : 20 Hollow Rocks & 20 Supermans
17 June 2013: Two Minute Bench Mark Drills Read More »
WOD:Â 25 Deadlifts (225# M; 175# W) 25 Squat Cleans (125# M; 85# W) 25 Thrusters (75# M; 55# W) 25 Over Head Squats (45 # M; 35 #W) In memory of Ole Man de Souza.
16 June 2013: Horrible Hundreds (Happy Father’s Day) Read More »
Warm Up: 3 times: 10 Air Squats; 20 Walking Lunges WOD: Jack Complete as many rounds as possible in 20 minutes of: 10 Push press (75# W; 115# M), 10 KB Swings (45# W, 55# M) 10 Box jumps, 24 inch box
15 June 2013: Jack Read More »
Warm Up:Â 2 Rounds of: 20 Sit Ups & 20 Flutter Kicks WOD: Fight Gone Bad In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. For a Total of Three Rounds the five stations are: Box Jump:
Fight Gone Very Bad Read More »
Warm Up:Â 3 rounds of : 10 Walking Lunges 10 Squats (hold in rock bottom position for 10 second count)
Warm Up:Â 3 rounds of 20 Hollow Rocks & 20 SuperMans
10 June 2013: 7000 lb Thruster Elephant Read More »
SEMI-PRIVATE + PERSONAL TRAINING
By appointment only
