July 2013

Warm Up: 3 Rounds of: 20 Hollow Rocks & 20 Flutter Kicks

Happy Birthday to our Own Space Cadet Rhea (We sure do have a lot of people born in July!) WOD: The Space Cadet  For Time: 1 Mile Run 30 Double Unders 30 Burpees 1 Mile Run  

Happy Birthday to our very own WOD Warrior Jodi. The entire box celebrated her 32nd with this WOD which will certainly be added to our very own List of Homegrown “Nasty Girls” WODs. Warm Up: 3 Rounds of: 10 Walking Lunges & 5 Push Ups 

Warm Up:  3 Rounds of : 30 Sit Ups & 75 Skips

Warm Up:  3 Rounds of: 10 Samson Stretches 10 Sit Ups 10 Flutter Kicks

Today we say Happy Birthday to our Coach Rodney who celebrates 48 years young today! 

Buy IN:  50 Double Unders 50 Air Squats

Practice a Skill today for 8 Minutes. You can either work on your Double Unders, your Handstands (try wall walks), or Pull ups if yuou have a bar at home. If not you can work on your mobility a bit by practicing squatting in rock bottom position or grabbing a broom stick or piece of

Warm Up:  1 Mile Run WOD: For time: 10-9-8-7-6-5-4-3-2-1 of: Push Ups Jump Squats Hollow Rocks

20 Minute WOD:  Run for 20 minutes stopping to do 20 air squats each minute