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SATURDAY, APRIL 19th

WARMUP

500 meter row or 400 meter run

3 rounds:

10 burpees

10 broad jumps

10 back extensions

20 seconds each in front and side planks

 

WOD

15 minute AMRAP

5 push-ups

10 kettlebell swings

15 goblet squats

200 meter run

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SATURDAY, APRIL 12th

WARMUP

500 meter row or 100 Double Unders

3 rounds:

10 inchworm push-ups

20 jumping lunges

10 meters broad jump

30 second samson stretch

 

WOD

10 burpees

20 squats

800 meter run

20 burpees

40 squats

400 meter run

40 burpees

80 squats

200 meter run

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SATURDAY, MARCH 29

WARMUP

500m row or 100 Double Unders

3 rounds:

10 burpees

20 jumping lunges

10 leg swings

20 seconds in front/side planks

 

WOD

You and a partner will each complete 4 rounds of:

400 meter run

Max rep push-ups

Max rep squats

Each person will run 400 meters while their partner completes as many push-ups and squats as possible. Before the partner heads out for their 400 meter run, they must have an equal number of push-ups and squats.

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SATURDAY, MARCH 22

WARMUP

400m run or 500m row

3 rounds:

10 inchworms

10 toes-to-bar

10m duck walk

30 second samson stretch

 

WOD

20 minute AMRAP

5 Push-ups

10 Sit-ups

15 Squats

200m run

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SATURDAY, MARCH 15

WARMUP

500m row or 100 double unders

3 rounds:

5 Strict Pull-ups

10 Burpees

15 Wall Balls

30 second plank

 

WOD

800m run

5 Reverse Burpees

10 Medicine Ball Push-ups

15 Jumping Pull-ups

400m run

10 Reverse Burpees

20 Medicine Ball Push-ups

30 Jumping Pull-ups

200m run

15 Reverse Burpees

30 Medicine Ball Push-ups

45 Jumping Pull-ups

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SATURDAY, MARCH 8

WARMUP

500m row or 100 double unders

3 rounds:

10 pistols

10 pushups

10 broad jumps

30 second samson stretch

 

WOD

400m run

90 squats

60 sit-ups

30 burpees

200m run

30 burpees

60 sit-ups

90 squats

400m run

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SATURDAY, MARCH 1

WARMUP

400 meter run or 500m row

3 rounds:

10 inchworm pushups

10 squat jumps

10 broad jumps

30 second plank

 

WOD

2 Rounds:

1 minute tabata games pushups

1 minute tabata jumping lunges

1 minute tabata ball slams

1 minute tabata wall balls

rest 2 minutes

2 Rounds:

1 minute max rep games pushups

1 minute max rep jumping lunges

1 minute max rep ball slams

1 minute max rep wall balls

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SATURDAY, FEBRUARY 22

CLASSES ARE CANCELED TODAY DUE TO THE S.L.A.S.H.F. INDOOR ROWING RACE

Come on in to watch the races if you'd like, or you can do your very own workout at home.

1 round of Tabata squats

1 round of Tabata push ups

1 round of Tabata jumping lunges

1 round of Tabata burpees

1 round of a Tabata exercise is 4 minutes long; 20 seconds maximum effort, 10 seconds rest, repeated 8 times. You can read more about it here.

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18 Feb 2014

Warm-up: 500 M row

3 Rounds of:

10 pass-throughs

5 broad jumps

10 muscle snatches

5 GHD sit-ups

Skill:

2-position snatch (hang, floor) (Work up to heaviest weight)

WOD:

3 Rounds of:

10 snatches 95/65

10 box jumps 24/20

10 bar facing burpees

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02/18/2014

Main - WOD

Warm-up (No Measure)


1 mile run

Metcon (Time)


70 turkish get ups for quality If you cannot do a quality turkish get up, do: 160 lunges with one arm locked out overhead with weight. (80 right arm, 80 left arm)

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