fitness-banner-1

WOD 6-25-2015

20 minute Elliptical warm up


5x Ball Slams – 30lbs
30x Flutter Kicks
5x Ball Slams – 30lbs
10x Sit Ups
5x Ball Slams – 30lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 30lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 3 times


40 Wall Balls – 12 pound ball

 

fitness-banner-2

WOD 6-18-2015

20 minute Elliptical warm up


5x Ball Slams – 35lbs
30x Flutter Kicks
5x Ball Slams – 35lbs
10x Sit Ups
5x Ball Slams – 35lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 35lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 45lbs dumbell each hand

Repeat above 2 times

fitness-banner-2

WOD 6-11-2015

20 minute Elliptical warm up


5x Ball Slams – 20lbs
30x Flutter Kicks
5x Ball Slams – 20lbs
15x Sit Ups
5x Ball Slams – 20lbs
30x Russian Twists – 16lbs Ball
5x Ball Slmas – 20lbs
30 second Plank Hold

Repeat above 3 times


1 minute Heavy Rope Exercise
–15 second – Double Arm Slams
–15 second – Double Outside Circles
–15 second – Single Arm Slams
–15 second – Double Inside Circles

1 Lap Farmers Carry – 35lbs dumbell each hand

Repeat above 3 times

fitness-banner-4

WOD 8-21-2014

Warm up: 10 minutes on Bike


10x Military Press – 55 lbs
10x Seated Row – 120 lbs

10x Military Press – 65 lbs
10x Seated Row – 127.5 lbs

10x Military Press – 65 lbs
10x Seated Row – 135 lbs


10x LAT Pull – 90 lbs
10x Dumbbell Bench – 30 lbs

10x LAT Pull – 97.5 lbs
10x Dumbbell Bench – 35 lbs

10x LAT Pull – 105 lbs
10x Dumbbell Bench – 40 lbs


10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball

10x Forward / Lateral Raise – 15 lbs
15x Ball Slams – 35 lbs ball