Category Archives: Current Wod

5-29-17

MEMORIAL DAY  –  TODAY WE REMEMBER AND HONOR OUR FALLEN VETS  !!! W. O. D.  –  ” MURPH ” 1 MILE RUN 100 – PULL UPS 200 – PUSH UPS 300 – AIR SQUATS 1 MILE RUN *** HEATS WILL START AT 7:30 AM AND RUN AS FOLLOWS  8 , 8:30 , 9 , 9:30 , 10 , 10:30 , 11 , 11:30 , AND 12 PM… PLEASE COME A FEW MINUTES EARLY TO GET STRETCHED OUT AND WARMED UP. THESE HEATS WILL START RIGHT ON TIME SO IF YOU MISS THE HEAT , YOU WILL BE ASKED TO WAIT UNTIL THE NEXT ONE. DON’T FORGET TO BRING YOUR FRIENDS AND FAMILY AS THIS WILL BE A FREE W.O.D. FOR ALL WHO ATTEND IN HONOR OF OUR VETS.WE THANK YOU ALL FOR YOUR SUPPORT !!! ***...

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5-27-17

”  WORK UNTIL YOUR IDOLS BECOME YOUR RIVALS  !!!  “ WARM – UP :   COACHES CALL W. O. D.  –  TABATA STYLE 8 Rounds of each :  20 sec work  /  10 sec rest Dubs  or  Singles HR Push Ups Pistols  or  Jumping Lunges Toe Taps OPEN GYM  –  11 AM – 12:30 PM...

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5-26-17

”  DETOURS , CHALLENGES , AND CRISIS ARE SIMPLY COVERS FOR MIRACLES THAT HAD NO OTHER WAY OF REACHING YOU !!!  “ WARM – UP :  15 Of Each: Walk Outs  ,  Deck Squats  ,  Clapping Push Ups W. O. D.  –  4  R.F.T. 10  –  Clean & Jerks 10  –  Burpee Pull Ups Comp – 185/135 Rx  –  155/105 Scale – 115/75...

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5-25-17

”  WORK HARDER THAN AN UGLY STRIPPER  !!!  “ WARM – UP :   OVER / UNDER GAME W. O. D.  –  25 Min AMRAP 5 –  Alt Floating Barbell Rows 15 – Wall Balls   20/14 5 – Floor Press *** 250 M Run after each round ***...

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5-24-17

”  YOU’RE NOT A HUSTLER IF YOU CAN’T LOSE IT ALL AND GET IT ALL BACK !!!  “ ISOLATION DAY  –  LEGS A.  Back Squats   3 sec pause @ bottom , 3″ &  6″   4  x  2  Climbing B.  Front Squats   5  x  5   Climbing  start @ 70% of  1RM C.  200 M Reverse Walking Lunges D.  150 M HEAVY Sled Push  M- 2 x BW   F- 1 1/2 BW E.  Banded Hamstring Curls    4  x  10   ENDURANCE WORK : 20 Min AMRAP 200 M Run 20 – Tuck Jumps 200 M Back Pedal 20 – Sprawls   CORE WORK 5 Rounds: 2 Min Plank Hold 20 – Knees 2 Elbow Crunches 20 –  MedBall Hands 2 Feet 20 – Russian Twists  w / ball  ...

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5-23-17

”  MAKE YOUR PARENTS PROUD , YOUR ENEMIES JEALOUS , AND YOURSELF HAPPY  !!!  “ WARM – UP :  MED BALL TRAIN W. O. D.  –  23 Min AMRAP 3 – DB Snatch  ( touch and go )  per arm 20 – KB Swings 10 – Calorie Row...

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