Archive for April 2019 | Monthly archive page

4.30.19

SWOD: 1000/800m Row 20 Back Squats 750/600m Row 15 Back Squats 500/400m Row 10 Back Squats 250/200m Row 5 Back Squats WOD: 12 min AMRAP 3 Ring Muscle ups 6 Bar Facing Burpees 9 Front Squats 155/105 Cool Down: 100 Sit ups

4.29.19

Happy Birthday Leland! Warm Up:  She Bear Complex SWOD:  7x UBK She Bear Complex WOD: 16 min AMRAP 4 Squat Snatch 29 Double Unders 4 Squats Snatch Run 100m Cool Down:  3 Sets 15 Weighted Push Ups 15 Flutter Kicks w/ Plate

4.29.19

Happy Birthday Leland! Warm Up:  She Bear Complex SWOD:  7x UBK She Bear Complex WOD: 16 min AMRAP 4 Squat Snatch 29 Double Unders 4 Squats Snatch Run 100m Cool Down:  3 Sets 15 Weighted Push Ups 15 Flutter Kicks w/ Plate

4.26.19

Happy Birthday Isaac! Warm up: "Sally Song" Push up or Air Squat WOD: 5 Rounds  2 min 25 Wall Balls 20/14 Max Burpees 1 min Rest 2 min 25 Box Jumps max Bar Muscle ups 1 min Rest Cool Down: 3x 25 2ct Flutterkicks, 25 Russian Twists

4.25.19

Warm Up: TGU SWOD: 9 min EMOM 3 Deadlift WOD: 16 min AMRAP 2 Rope Climb 7 TGU R arm 32/24 2 Rope Climb 14 OH Squat L arm 2 Rope Climb 7 TGU L arm 2 Rope Climb 14 OH Squat R arm

4.24.19

Warm Up: 5 min AMRAP  100 Singles 50 Doubles 25 Triples    WOD: 30 on/30 off for 5 Rounds Min 1- Pull Up Min 2- Push Up on DB  Min 3- Sit Up w/DB Min 4- DB Squats 50/35 Min 5- Burpees   

4.23.19

Warm up: 10 min EMOM Odd: Row 15/12 Cal Even: 12-16 Reverse Lunge Steps WOD: 7 Rounds for Time: 5 Power Snatch 135/95 10 SHSPU Run 100m Cool Down: 3x 10 V-ups, 20 Sit ups

4.22.19

SWOD:  Squat Clean EMOM 5,5,4,4,3,3,2,2,1,1  WOD:  14 min AMRAP 7 Cluster 135/95 14 Toes to Bar 50 Double Under Cool Down: 3 x 45 Sec Plank

4.22.19

SWOD:  Squat Clean EMOM 5,5,4,4,3,3,2,2,1,1  WOD:  14 min AMRAP 7 Cluster 135/95 14 Toes to Bar 50 Double Under Cool Down: 3 x 45 Sec Plank

Upcoming Skill Class

Wednesday: April 24th @ 7 pm RING MUSCLE UPS The time is here.  If you have been working towards a muscle up, or want to start down a path to doing muscle ups, this is the class for you.  This will be a full skill session based around the skills and techniques of muscle ups […]