10.28.13 WOD

Monday, 10.28.13

Warm-Up

SWOD:  Floor Press 5-5-5-5-5

WOD:  20min AMRAP

6 Plyo Push-Ups

10 Box Jumps (30/24)

20 Bulgarian Split Squats

1 Rope Climb

STRETCH!

PARTY TIME! & 10.25.13 WOD

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It’s party time tonight!!!  Yes, we are all dressing up.  Yes, we are all bringing tasty, healthy food.  Yes, kids are welcome.  Yes, we’re all awesome.

Friday, 10.25.13

Warm-Up/SWOD/Skill:  Thrusters

WOD:  “Fran On the Run”

21 Thrusters, 21 Pull-Ups, 200m Run

15 Thrusters, 15 Pull-Ups, 200m Run

9 Thrusters, 9 Pull-Ups, 200m Run

STRETCH TIME!

10.24.13 WOD

Thursday, 10.24.13

Warm-Up

Skill:   Bar Muscle Ups

WOD:  12min AMRAP

5 Ring Dips

7 MedBall Clean WB

9 T2B

-Rest 2min-

WOD: For Time

25 Sit-Up/V-Ups

25 Rotating Side Plants (each side)

25 Turtles (Flying Squirrels, Swimming Frogs, any other name we can come up with)

STRETCH!

Halloween Party & 10.23.13 WOD

82ad4cf4e9c269dc7a7f6f21ced64fd2Halloween Party

Saturday, Oct 26th at 7PM

Grab your family, dress up, and bring your favorite healthy dish.  Ask one of the coaches for details and directions.  Party on!

Wednesday, 10.23.13

Warm-Up

SWOD/Skill:  Single-Arm Barbell Snatch

HERO WOD:  “Brenton”

5RFT

100′ Bear Crawl

100′ Standing Broad Jump

*3 burpees every 5 broad jumps

STRETCH!

10.18.13 WOD

Friday, 10.18.13

WOD:  “Cindy”  20min AMRAP

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Use first 10min to warm-up then turn it on

-Establish weight for Grace-

WOD:  “Annie”  50-40-30-20-10

Dbl Unders

Sit-Ups

*Straight into Grace

WOD:  “Grace” For Time

30 Clean & Jerk (135/95)

STRETCH!