Month: January 2013

Final Countdown

WOD 1/4/13 Front Squat 5-5-5-5   “Fight Gone Bad” 1 minute at each movement for max reps Wall Ball (20/14) Power Clean (75/55) Box Jump (20/16) Push Press (75/55) Row (for calories)   After the row you will rest exactly one minute then repeat the cycle for a total of three rounds. Your score is …

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Wobble

WOD 130104 5oom Row Time Trial 3 Rounds for Max Reps of: 1 min Wall Ball (20/14) 1 min Rest 1 min Double Unders 1 min Rest 1 min Shoulder to Overhead (95/65) 1 min Rest 1 min Box Jumps (24/20) 1 min Rest 1 min Burpees 2 minutes Rest Don’t forget about the 2 weeks free promotion! It is fast approaching. January …

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The Right Start

WOD 1/3/13 Clean & Jerk 1 Rep every 45 seconds for 6 minutes – add or remove weight each set as necessary   For Time: 3 Rounds: 5 Clean & Jerk (155/105) 10 Burpees 30 Russian Twists   What are your goals for 2013? Whatever you’re looking to improve getting your diet in gear will …

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Gecko

WOD 1-3-13 Back Squats 5 sets of 15 @ 40-50% AMRAP in 10: • 5 HSPU • 5 FS (135/95) • 5 T2B • 5 DL (135/95) After Party: 10 GHD sit-ups, 10 GHD hip extensions. (Sub hollow rocks and supermans if you need to scale) Don’t forget about the 2 weeks free promotion! It …

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New You

WOD 1/2/13 Overhead Squat 3-3-3-3   AMRAP in 8 minutes: 15 Push-Ups 10 Strict Pull-Ups 5 Deadlifts (225/155)   After Party: 1 mile time trial   What are your goals for 2013? Whatever you’re looking to improve getting your diet in gear will help you achieve your goals. Get this year started off right with …

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