Archive for November, 2016

20161122 Tuesday Open Wod

Posted: November 21, 2016 by courtland07 in Uncategorized

WOD

For Time:

21 Thrusters (65/45)

15 Burpee Box Jumps (20″/15″)

9 Thrusters

15 Burpee Box Jumps

21 Thrusters

15 Burpee Box Jumps

9 Thrusters

20161121 Monday Open Wod

Posted: November 20, 2016 by courtland07 in Uncategorized

WOD

15 MIN AMRAP

15 DIPS

15 WALL BALLS (20/14)

25 DOUBLE UNDERS

20161119 Saturday Open Wod

Posted: November 18, 2016 by courtland07 in Uncategorized

Due to the upcoming Fat Kid Celebration Day (Thanksgiving) there will not be a coach today  we apologize for the inconvenience.

WOD

6RFT:

400M run with Sand bag/med ball

5 pull ups holding sand bag.med ball

10 push ups one hand on bag/ball Switch each rep

15 squats holding bag/ball in front rack

20 box step ups w/sand bag/med ball (24/20) 

20161118 Friday Open Wod

Posted: November 17, 2016 by courtland07 in Uncategorized

WOD

16 MIN AMRAP

15 CAL ROW

15 BOX JUMPS (24/20)

15 DOUBLE KB THRUSTERS (1/.75 pd)

20161117 Thursday Open wod

Posted: November 16, 2016 by courtland07 in Uncategorized

Wod

5 RFT

10 Back Squat @ body weight

10 Pull ups

20161116 Wednesday Open Wod

Posted: November 15, 2016 by courtland07 in Uncategorized

WOD

4 RFT

10 LEFT ARM DB PRESS(50/30)

5 HANDSTAND PUSHUPS

10 RIGHT ARM DB PRESS(50/30)

5 HANDSTAND PUSHUPS

20161115 Tuesday Open Wod

Posted: November 14, 2016 by courtland07 in Uncategorized

WOD

5,5,3,3,2, 1,1,1,1,1

Back Squat – First three are Warm-ups and light, but increasing weight.  Last five are going heavy.

Then

5 Min AMRAP Ladder Box Jump(20/15), Push up