Category / WOD
Survival of the Fittest 3, 8/25/2010
WOD 3 at the Garage Games: 400m 50 push-ups 50 squats 50 KB swings 200m sprint 10 Ring Dips or 10 Jumping Ring Dips (rings between waist and shoulders) 15 Deadlift (185/95)…
Annie – Benchmark, 8/24/2010
50-40-30-20 and 10 rep rounds of: Double-unders (1 min of practice and the same amount of singles per round: 50-40-30-20-10) Sit-ups Want some tips on how to do Double Unders? WOD Demo…
SQT, 8/23/2010
AMRAP 15: 10 Ground to overhead (95/65) 200 meter run Ground to overhead – In any manner you choose, lift a loaded bar from ground to overhead. For example, a snatch or…
Sunday WOD
Don’t forget there is a special WOD today at 10:30am. We will have a WOD on Sunday at 10:30am for 4 classes (Aug. 22 & 29; Sep. 12 and 19). If we can consistently get 10…
Team WOD, 8/21/2010
5 Rounds Total 1min Deadlift (185/125) 1min Push-ups 1min Squats 1min Burpees 1 min rest Teams of 2. Both people go at the same time. Post total # of reps for all…
2 fer 1, 8/20/2010
Three rounds for time: 50 Double-unders or ( 3 min of practice plus 50 singles) 25 Wallball “2-fer-1s” (20/14) *if you have trouble with the 2-fer-1s, substitute 25 wall ball shots and…
Christine – Level 1 WOD, 8/19/2010
Three rounds for time of: Row 500 meters 12 Deadlifts (Bodyweight) 21 Box jumps (24″) Need help with your rowing? This video has some great tips!
The Jerk and Snatch, 8/18/2010
In 20 minutes: Snatch, 1 rep [wmv] [mov] [link] Clean and jerk, 1 rep [wmv][mov] AMRAP 10: 6 Squat clean (125/85) 12 KB Swings 6 Burpees Add together the best snatch, the…
Up, Down, Middle, 8/17/2010
Five rounds for time: 5 Muscle-ups or (5 Pullups and 5 Dips) 10 Overhead squat, 10 reps (115/75) 15 Toes to bar 20 Medball Sit-ups (20/14) WOD Demo with Chris Spealler, Pat…
Up and Down, 8/16/2010
Five rounds for time: 5 Squat Clean Thrusters (135/95) 10 Chest to bar pull-ups Good luck to our athletes (Sandra Lopes, Krista Thompson, Brannon Weeks, Ali Massa, Trevor Stromquist, Garnett Pollock, JR…