Wednesday 6.22.16

Fitness RX Fitness Option 1 Fitness Option 2 WOD 5 Rounds for Time 15 Toe to Bar 20 Calorie Row 25 Wallballs (20/14) WOD 5 Rounds for Time 15 Toe to Bar or Leg\Knee Raises 20 Calorie Row 25 Wallballs (Coaches Choice)   WOD 5 Rounds for Time 15 Laying Reverse Crunches 20 Calorie Row […]

Tuesday 6.21.16

Fitness RX Fitness Option 1 Fitness Option 2 WOD “Grace” 30 Clean and Jerks (135/95)     4 Rounds NOT For Time 25 Strict Ab-Mat Sit-Ups (arms crossed over chest) 25 Pausing Arch Ups 25 Flutter Kicks 25 Good Mornings :25 L-Sit on Rings WOD 30 Clean and Jerks (115/75)       4 Rounds […]

Monday 6.20.16

Fitness RX Fitness Option 1 Fitness Option 2 WOD: “Running Christine” 3 Rounds: 400 Meter Run 12 Deadlifts (225/155) 21 Box Jumps (24″/20″) WOD:   3 Rounds: 400 Meter Run 12 Deadlifts (Coaches Choice) 21 Box Jumps or Box Steps (24″/20″) WOD:   3 Rounds: 400 Meter Run 12 Deadlifts (Coaches Choice) 21 Box Steps […]

Saturday 6.18.19

Fitness RX Fitness Option 1 Fitness Option 2 “Helton” 3 Rounds: 800 Meter Run 30 Dumbbell Squat Cleans (50’s/30’s) 30 Burpees 3 Rounds: 800 Meter Run 30 Dumbbell Squat Cleans (Coaches Choice) 30 Burpees 3 Rounds: 400 Meter Run 30 Dumbbell Squat Cleans (Coaches Choice) 30 Burpees

Friday 6.19.16

Fitness RX Fitness Option 1 Fitness Option 2 WOD 6 Rounds 13 Thrusters (115/80) 14 Chest to Bar Pull-Ups WOD 6 Rounds 13 Thrusters (95/65) 14 Pull-Ups WOD 6 Rounds 13 Thrusters (Coaches Choice) 14 Ring Rows

Thursday 6.16.16

Fitness RX Fitness Option 1 Fitness Option 2 WOD 50 – 40 – 30 – 20 – 10 Double-Unders Abmat Sit-Ups 200 Meter Run after each round. WOD 50 – 40 – 30 – 20 – 10 Double Taps (Video Here) Abmat Sit-Ups 200 Meter Run after each round.   WOD 50 – 40 – […]

Wednesday 6.15.16

Fitness RX Fitness Option 1 Fitness Option 2 1.Strength 3×6 OHS, climbing 2.WOD Teams 2 or 3 AMRAP 7 Thrusters 50 Reps (95/65) 50 Reps (115/80) Max Reps (135/95) -3 Minute Rest- AMRAP 7 Hang Power Clean 50 Reps (135/95) 50 Reps (155/105) Max Reps (185/135) -3 Minute Rest- AMRAP 7 Deadlift 50 Reps (185/135) […]

Tuesday 6.14.16

Fitness RX Fitness Option 1 Fitness Option 2 1.Strength 10 Super Sets of: 5 Push Press 5 Dead Lifts Rest 1 minute between rounds, you choose the weights. 2.WOD “Strict Nicole” AMRAP 20 of: 400m Run + Max reps of unbroken Strict Pull ups – every time you come off the bar run another 400m […]

Monday 6.13.16

Fitness RX Fitness Option 1 Fitness Option 2 1. Strength\Skill With a 16 minute running clock: A. EMOM: 14 Odd: Power Snatch + Hang Squat Snatch + Squat Snatch Even: :30 Sec Box Walk (Video Here) B. Establish a 5RM Front Squat in remaining time 2.WOD 3 Rounds for Time: 75 Double Unders 50 Air […]