WOD: Wed 11.18.2015 “The Wizard”
4th Annual Gobble Wobble with SMILE Mass...
"The Wizard"
AMRAP 18:
200 Meter Shuttle Run
9 Air Squats
6 Deadlifts (185/135)
3 Front Squats (185/135)
WOD: Thu 10.22.2015 “The Hills”
Halloween WOD and Social...
"The Hills"
For time:
400 Meter Run
120 Double Unders
400 Meter Run
100 Squats
400 Meter Run
80 Abmat Sit Ups
400 Meter Run
60 Pull Ups
400 Meter Run
40 Clean and Jerks (95/65)
400 Meter Run
20 Handstand Push Ups
400 Meter Run
WOD: Mon 10.12.2015 “Tabata This”
Only TWO Classes TODAY!
7:30a and 8:30a
"Tabata This"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
WOD: Sat 09.19.2015 “Steak, Brownies and Preemies”
"Steak, Brownies and Premies"
4 Rounds:
20 Calorie Row
Run 400 Meters
*At each corner of the 400m run perform...
1. 20 Air Squats
2. 20 Sit Ups
3. 20 Kettlebell Swings (53/35)
4. 20 Push Ups
*If your "Murph" is less than 42 minutes or your "Cindy" more than 18 rounds... wear a 20# weighted birthday vest with Rap!
WOD: Wed 09.17.2014 “Feel Again”
Internal Throwdown Teams are Announced!
"Feel Again"
100 Meter Walking Lunge
800 Meter Run
100 Air Squats