WOD: Fri 10.09.2015 “Worth It”
Columbus Day Schedule and More...
Deadlift
4 x 3 reps, across
"Worth It"
3 Rounds:
10 Deadlifts (185/135)
20 Box Jumps, 20"
30 Sit Ups
WOD: Tue 09.29.2015 “Rock Your Body”
“Rock Your Body”
AMRAP 12:
1000 Meter Row
30 Wall Balls (20/14)
15 Hang Power Snatches (135/95)
60 Sit Ups
15 Muscle Ups
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: Thu 09.17.2015 “Have My Money”
Barbell moved to Fridays at 6:30a...
"Have My Money"
1 Mile Run
100 Sit Ups
100 Superman Rocks
1 Mile Run
WOD: Tue 12.09.2014 “Free Fallin'”
"Free Fallin'"
4 Rounds:
1 Legless Rope Climb
30 Push Ups
30 Sit Ups