“Thanksgiving with the Girls”

Workout of the Day In todays WOD we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions. You will have a partner and each person will complete all reps. For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat) 20 Air Squats Helen’s…

Details

Wednesday, October 9th, 2013

Workout of the Day “Angie” For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats *Complete all reps of each exercise before moving to the next. LEVEL 1 50 ring rows 50 push ups (knees/bands) 50 sit ups 50 squats   LEVEL 2 100 ring rows 100 push ups 100 sit ups 100 squats  …

Details

Tuesday, October 8th, 2013

Workout of the Day Muscle Up Progressions 1) False grip hangs 2) False grip ring pull ups 3) Ring Dips 4) Transition off of knees 5) Muscle Up then   12 minute AMRAP 10 ball slams 100m MB run 10 squats   LEVEL 1 Ball slams (10# or 4#) 100m run (no med ball)  …

Details

Friday, October 4th, 2013

Workout of the Day Snatch Balance Find your 5 rep max. 5, 5, 5, 5, 5 then Complete the following for time: LEVEL 1: 20 ring rows 40 box jumps (12″ box or plates) 400m Run  40 box jumps (12″ box or plates) 20 ring rows LEVEL 2: 20 pull ups (banded) 40 box jumps…

Details