W.O.D. Jan 29, 2010
by admin ~ February 2nd, 2010WORK OUT
15 Deadlifts
50 Pullups
12 Deadlifts
40 Pullups
9 Deadlifts
30 Pullups
6 Deadlifts
20 Pullups
3 Deadlifts
10 Pullups
CORE
50 Back Ext
50 Vups
50 Russian Twist
NEW WEEKLY SCHEDULE
by admin ~ January 28th, 2010CHECK OUT OUR NEW SCHEDULE
MONDAYS
830AM 930AM 5PM 6PM 645PM
TUESDAYS
7AM (5PM TBA)
WEDNESDAY
830AM 930AM 5PM 6PM 645PM
THURSDAY
7AM 5PM
FRIDAY
830AM 930AM 5PM 6PM 645PM
SATURDAY
10AM
WOD JAN 27 2010
by admin ~ January 28th, 2010WARM UP
SAMSON STRETCH
50 JUMPING JACKS
30 RUN LUNDGE
10 SQUATS
WORK OUT
400 METER RUN
5 RING DIPS
10 KBELL SWINGS
200 METER RUN
10 RING DIPS
15 KBELL SWINGS
400 METER RUN
15 RING DIPS
20 KBELL SWINGS
THEN FRONTSQUATS
3-3-3-3
CORE
50 SITUPS
50 RUSSIAN TWIST
BONUS WORK OUT
21-15-9
HAMMER STRIKES EACH ARM
PULLUPS
GHD SITUPS
WOD JAN 25, 2010
by admin ~ January 28th, 2010WARM UP
400 METER RUN
2 ROUNDS
10 DIPS
10 SITUPS
10 SQUATS
10 SUPERMAN
30 SEC SAMSON STRETCH
WORKOUT
3 ROUNDS FOR TIME
30 BOX JUMPS
20 T PUSH UPS
30 H2H SWINGS
20 WALL BALL
CORE
50 SITUPS
50 BACK EXTENTIONS
WOD Jan 13 2010
by admin ~ January 13th, 2010WARM UP
50 Jumping Jacks
50 Run Lundges
5 50 meter sprints w/ 30 sec rest between
WORK OUT
7 ROUNDS
5 Deadlifts 65/35lb
5 Hang Cleans
5 Shoulder Press
5 Goodmornings
5 Push Press
CORE
50 Mountain Climbers
25 Situps
50 Russian Twist
WOD DEC 21, 2009
by admin ~ December 21st, 2009WORK OUT
25 20 15 10 5
wallball
pushups
back ext
situps
50 m sprint
WOD DEC 16, 2009
by admin ~ December 20th, 2009WARM UP
Samson Stretches
20 Jumping Jacks
20 Run Lundge
20 Air Squats
50 Meter Sprint
rest 30 sec
50 Meter Sprint
rest 30 sec
50 Meter Sprint
rest 30 Sec
WORKOUT
AMRAP in 15 Minutes
9 Deadlifts 95lb/65lb
6 Hang Cleans
3 Push Press
SKILL
20 Medicine Ball Cleans
WOD DEC, 14, 2009
by admin ~ December 20th, 2009WARM UP
Samson Stretch
50 Jumping Jacks
50 Run Lundges
WORK OUT
HELEN OF SPARTA
round 1
200 Meter Run
12 Pull Ups
21 K Bell Swings
round 2
200 Meter Run
12 Push Ups
21 K Bell Swings
round 3
200 Meter Run
12 Push Ups
21 K Bell Swings
round 4
200 Meter Run
12 Push Ups
21 K Bell Swings
round 5
200 Meter Run
12 Pull Ups
21 K Bell Swings
CORE
100 Flutter Kicks
50 V Ups
WOD DEC 8, 2009
by admin ~ December 10th, 2009WARM UP
Samson Strech
50 Run Lundge
50 Jumping Jacks
WORK OUT
21-15-9
Sumo Deadlifts 95-75lbs
Push Press
15-15-15
Kbell Swings
Dumbell Swings each arm
9-15-21
Elevated Push Ups
KTE
CORE
N/A
WOD DEC 4, 2009
by admin ~ December 6th, 2009WARM UP
2 rounds
25 jumping jacks
25 run lunges
10 judo pushups
WORK OUT
5 rnds
12 box jumps
12 one arm kbell swings
(12 right one arm kbells swings left)
12 wallball
12 dbell pushpress
CORE
4 rnds
25 vups
25 russian twist