Warm Up (2 rounds) 100 Meter Run 10 Push Ups 10 Air Squats 10 Pull Ups Workout of the Day (WOD) "Helen"Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups As many reps as possible in 2 MinsPush Ups (chest or chin to floor) Dont forget [...]
Warm Up (not for time) Three Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Danny” Complete as many rounds in 20 minutes as you can of: 24 inch Box Jump, 30 reps 115 pound Push Press, 20 reps 30 Pull-ups Rest as needed then: As many [...]
Warm Up 800 Meter RunWorkout of the Day (WOD) Ten - 50 yard Sprints (for time) rest 1 minute between efforts rest as needed then: As Many Reps As Possible in 2 Mins ofDouble Unders Core Work 100 Ab Mat Sit ups (for time) At the end of every WOD this week we will do [...]
We are closed today! Hope everyone enjoys the day off. Two things to think about on your day off. #1. Where are we all going to meet this coming Saturday for our Social Gathering? Leftys in Davie could be a winner. Email me or post in comments. #2. We did a Monthly Challenge a few [...]
Today we started off with a Tabata Warm Up. 20 seconds on 10 seconds off of Pull Ups – Push Ups – Squats. 4 Rounds of each Exercise. Afterward we split the Group into 3 smaller Groups with 4 members in each Group. Each member of the Group had exactly 2 minutes to Row as [...]
Warm Up 150 Jump Rope 10 Burpees Workout of the Day (WOD) “Barbara” Five Rounds, each for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats This is Steve Low – This is Steve Low after Drinking a Bottle of Wine and Eating Desserts 3 times a day. You are out of [...]
Workout of the Day (WOD) 1000 Meter Row Then 3 Min of Wall Ball 20M/14W 2 Min rest 3 Min of Dead Lifts 135M/95W 2 Min rest 3 Min of SDHP 75M/45W Then 800 Meter Run
Warm Up 3 rounds of “Cindy” not for time 5 Pull Ups 10 Push Ups 15 Air Squats Workout of the Day (WOD) “Clusterfuk” 21 Thrusters 95M/65W 21 Pull Ups 400 Meter Run 21 Kettlebell Swing 53M/35W 12 Pull Ups Row 500 Meter 50 Wall Ball 20M/14W 21 Back Extensions 50 Double Unders or 200 [...]
Warm Up 400 Meter Run Samson Stretch 25 Push Ups 25 Air Squats Workout of the Day (WOD) 4 x 100 Meter Sprints (rest 2 min between efforts) Then: Five rounds for time of: 45 pound barbell Overhead walking lunges, 50 feet 21 Burpees Let trailing knee gently kiss the ground on each lunge. Core [...]
All I am saying is GO NAVY!!!! Way to handle that situation like it should have been. I am dedicating our WOD for the successful rescue mission they just completed. Who said Popeye was a wimp??? Warm Up Burgener Warm Up Samson Stretch 10 Push Ups 10 Air Squats 10 Sit Ups Workout of the [...]
