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WOD 6-9-2015

10 minute Elliptical warm up


12x Bench Press – 55lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 55lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 65lbs
12x Tricep Pulldown – 72lbs

12x Bench Press – 65lbs
12x Tricep Pulldown – 72lbs


12x Fly Machine – 30lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 40lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 40lbs
12x LAT Pull down – 72lbs

12x Fly Machine – 50lbs
12x LAT Pull down – 72lbs


12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 48lbs
10x Pushups

12x Bicep Pull ups – 60lbs
10x Pushups

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Labor Day WOD 9-1-2014

Warm Up: 10 minute on Treadmill


30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs

30 second – Wall Sits
10x Push ups
30 second – Weight Overhead Hold- 45 lbs


12x LAT Pull down – 70 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 96 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs

12x LAT Pull down – 90 lbs
12x Seated Row – 130 lbs
12x Tricep Pull – 108 lbs


12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 260 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups

12x Leg Press – 350 lbs
10x each leg Step Ups


Leg Press Extras

5x Leg Press – 400 lbs
5x Leg Press – 510 lbs
5x Leg Press – 560 lbs
5x Leg Press – 610 lbs


Cool Down 10 minute Bike