November 1, 2013

4 Rounds
40x-30x-20x-10x

Walking Forward Lunges
Push Ups
Walking Reverse Lunges
Sit Ups



Don't forget about the competition this Saturday at 9am! Afterwards we will be cooling down with a yoga session at 10:30. We are asking for a suggested donation of $7 for the yoga class, but all are welcome for the competition and yoga! We are excited to see everyone on Saturday!

                                                                         (kitty yoga)

October 31, 2013

THE FREAK

21x Thrusters
21x Pull Ups
Run 800m
30x Squat Cleans
30x Pull Ups
50x Double Unders
50x Sit Ups
Run 400m
30x Box Jumps
30x Wall Balls

Happy Halloween everyone! Should be a fun one!

October 30, 2013

Cindy's Ugly Stepsisters

As many rounds as possible in 21 minutes

7x pullups
14x push ups
21x double unders

October 29, 2013

Heavy Day!

Hang Snatch
4-4-4-4-4

Heavy Power Snatch

3-3-3-3-3-3-3-3-3-3

Snatch Pulls!
1-1-1-1-1
Bring your costumes for the Avalanche Run tomorrow! It's the last one of the year, so let's make it a good one!

October 28, 2013

2 Rounds

200 double unders
50 over head squats
50 pullups
1 mile run

 

Good Luck!

October 25, 2013

 WMD
(WOD of mass destruction)

200m run
25x Wall Balls
200m run
50 Push Ups
200m run
25x Double Unders
200m run
50x Sit Ups
200m run
25x Burpees
200m run
50x Pull Ups
200m run
25x OH Plate Lunges
200m run

October 24, 2013

The Four Horsemen
4 rounds
40-30-20-10x reps
Deadlift
Push ups
Box jumps
Snatches

October 23, 2013

20 Minutes As Many Rounds As Possible

50 Double Unders
10 Strict Pullups
10 Pushups
25 Body weight Squats



This is a really tough one! You will be amazed by how much things change when you do strict pullups.

Are you going to be the first person to complete five rounds??

October 22, 2013

Tuesday is heavy day!

Heavy Cleans

3-3-3-3-3

Heavy Power Cleans

5-5-5-5-5

Heavy Pulls

1-1-1-1-1

 

 And don't forget the Avalanche Run at 6pm! Everyone is welcome!