WOD/Blog
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9/2/14

Skill WOD: Take 10 minutes to work on and develop your handstand Conditioning WOD: 5 RFT 50 Double Unders 40 Situps 30 Push Press 65/45   Post WOD Recovery & Mobility: TBD during class

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9/1/14

Labor Day Class Times: 8am, 9am, 10am & 11am Conditioning WOD: “Eva” 5RFT Run 800m 30x Kettlebell Swings (70/53) 30x Pull-Ups

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8/31/14

Skill WOD: Reviewing the mechanics of proper and efficient rowing Conditioning WOD: Row 3000m for time Every 3rd minute perform 7x Burpees over rower

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8/30/14

Partner Conditioning Hero WOD: ‘Hotshots 19′ 6RFT of:30x Squats19x Power cleans (135/95)7x Strict Pull-upsRun 400 meters All reps must be done by both partners. The ONLY reps that can be split up are the Power Cleans. Happy WODing and always remember these brave and courageous 19 heroes.

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8/29/14

Strength WOD: 20 min to establish a heavy set of 5 Deadlifts. Once established repeat the set for a total of 3 sets. Conditioning WOD: 4 minute Max Effort – Single Unders 3 minute Max Effort – Ring Mountain Climbers 2 minute Max Effort – Double Unders 1 minute Max Effort – Ring V-Up (Mod […]

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8/28/14

Conditioning WOD: Break up the following reps as best as you see fit for yourself. For time Run 3200 meters 100x Ring Rows 200x Sit-Ups Please take the time to visit our very own Kerriann Cunningham’s donation page that she has created. She will be running in this years NYC Marathon and will be running […]

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8/27/14

Strength WOD: 15min to establish your heaviest  set of 1 Strict Press + 2 Push Presses Conditioning WOD: 50x Double Unders 30x Wallballs (20/14) 30x Box Jumps (24″/20″) 50x Double Unders 20x Wallballs 20x Box Jumps 50x Double Unders 10x Wallballs 10x Box Jumps

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8/26/14

Strength WOD: Working on perfecting the Mechanics of the Clean & Jerk Conditioning WOD: 10RFT 1x Clean & Jerk 5x Pull-Ups 10x Push-Ups 15x Squats

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8/25/14

Strength WOD: 15 minutes Weighted Pull-Ups in sets of 3 This is also a opportunity to work on negative and weighted negative pull-ups Conditioning WOD: Death By Kettlebell Headcutters With a continuously running clock perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, and so on, continuing to […]

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8/24/14

Gymnastics Skill WOD: Min 0-3: Accumulate as much time in a L-Hold on the pull-up bar Min 3-7: Work on Handstand Kickups and/or Free standing Handstands Min 7-10: Accumulate as much time in a L-Hold on the pull-up bar Conditioning WOD: 15min AMRAP 5x V-Ups 7x Supermans 9x Plated Overhead Lunges (45/25)