Wednesday, January 22, 2020
Class:
All
Warmup:
Dynamic Warm Ups:
Good Mornings
Mountain Climber Rotationals
Downward Dog into Cobra
Good Mornings
Mountain Climber Rotationals
Downward Dog into Cobra
Workout Name:
DB Snatches
Description:
Strength: 3 sets of 10 reps Split Lunges (with DBs)
WOD:
21-15-9 reps of DB Snatches and Burpee over DB
WOD:
21-15-9 reps of DB Snatches and Burpee over DB
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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Thursday, January 16, 2020
Class:
All
Workout Name:
Burpee Box Jumps!
Description:
50 Burpees Box Jump Overs for TIME
Scale the height of box appropriately
Scale the height of box appropriately
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, January 08, 2020
Class:
All
Workout Name:
Happy New Year 2020 WOD
Description:
20 Goblet Squats
20 Sit Ups
20 Ball Slams
20 Plank Knees to Elbows
20 Lunge Steps
20 Sit Ups
20 Ball Slams
20 Plank Knees to Elbows
20 Lunge Steps
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, November 20, 2019
Class:
All
Workout Name:
None
Description:
4 rounds of 45s on/15s off
Low Box Jump Squats
Plank
Ball Slams
Burpees
Low Box Jump Squats
Plank
Ball Slams
Burpees
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Class:
All
Workout Name:
DB amrap
Description:
20 min AMRAP of:
12 Romanian Deadlifts (Dumbbell)
12 Front Squats (Dumbbell)
12 Overhead Lunge Steps (30 lb ball)
12 Hand Release Push Ups
12 Romanian Deadlifts (Dumbbell)
12 Front Squats (Dumbbell)
12 Overhead Lunge Steps (30 lb ball)
12 Hand Release Push Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, October 09, 2019
Class:
All
Warmup:
Line Drills, Running Drills
Workout Name:
Sprints and FUN
Description:
10 rounds of:
Sprint for 15 sec
Rest 30 sec
Squats/Push Ups for 15 sec
Rest 30 sec
One Round Do Squats, next round do Push Ups
Sprint for 15 sec
Rest 30 sec
Squats/Push Ups for 15 sec
Rest 30 sec
One Round Do Squats, next round do Push Ups
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, October 02, 2019
Class:
All
Workout Name:
Burpees on the Min Panic
Description:
50 One Arm DB Shoulder Presses, 50 Goblet Squats, 50 Flutter Kicks, 50 Push Ups
Every Min do 3 burpees then finish out the reps until you're done.
Every Min do 3 burpees then finish out the reps until you're done.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 18, 2019
Class:
All
Workout Name:
Partner WOD
Description:
P1 and P2 run together for 400m
Partner have to accumulate 200 air squats
P1: Squats
P2: Squat hold and switch off
Then Partners have to accumulate 100 Sit Ups
P1 :Sit Ups
P2: Hollow Holds
Then Partners have to accumulate 50 Push Ups
P1: Push Ups
P2: Plank
Decide how you want to break up the reps.
Partner have to accumulate 200 air squats
P1: Squats
P2: Squat hold and switch off
Then Partners have to accumulate 100 Sit Ups
P1 :Sit Ups
P2: Hollow Holds
Then Partners have to accumulate 50 Push Ups
P1: Push Ups
P2: Plank
Decide how you want to break up the reps.
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Wednesday, September 11, 2019
Class:
All
Workout Name:
Intervals
Description:
45s on and 15 s off 4 rounds of:
1) Low Box Jump Squats
2) Leg Lifts
3) Burpees
4) Ball Slams or Atlas Stone Throws
5) Planks
1) Low Box Jump Squats
2) Leg Lifts
3) Burpees
4) Ball Slams or Atlas Stone Throws
5) Planks
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
Monday, June 24, 2019
Class:
All
Warmup:
MC stretch with hamstring movement
Arm Circles
Plank Push Ups
Plank Push Outs
Side Plank Lifts
Good Mornings
Arm Circles
Plank Push Ups
Plank Push Outs
Side Plank Lifts
Good Mornings
Workout Name:
Intervals 45 sec
Description:
16 cycles of
45 sec on/15 sec off:
Ball Slams 30/20 lbs
Burpees
Elbow Planks
Russian Twists
45 sec on/15 sec off:
Ball Slams 30/20 lbs
Burpees
Elbow Planks
Russian Twists
Performed by 0 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled:
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