Archive for the ‘Training’ Category

Masters Steal The Show!

17th April 2014 by Mike No Comments

3 rounds for time of: 50-calorie row 15 handstand push-ups 50 double-unders Meryl, Lori and Coach Donna have all qualified for the second tier of Masters competition.  Can anyone say 3-2-1 GO!  Today’s WOD is one of the four they have to complete by Monday evening.  You can help them by coming in and throwing […]

Thursday, April 17, 2014

16th April 2014 by Mike No Comments

Day 3 Challenge 4 Rounds 7 WallBalls (use a heavier ball) 45 second planks W.O.D. Taylor 4 rounds for time of: Run 400 meters 5 burpee muscle-ups scaled version – 15 Burpees and 15 ring dips If you’ve got a 20-lb. vest or body armor, wear it. U.S. Army Specialist David Wayne Taylor, 20, of […]

Wednesday, April 16, 2014

15th April 2014 by Mike No Comments

Day 2 Challenge 45 second plank 10 WallBalls 45 second plank 1 minute  Max effort WallBalls (remember this number for future) 45 second plank Enjoy! W.O.D. Max Effort Hang Squat Clean followed by: 20 minute a.m.r.a.p. 10 strict handstand push ups 20 strict pull ups 30 jumping alternating lunges Check out our new bars we […]

Tuesday, April 15, 2014

14th April 2014 by Mike No Comments

Today starts our month long PLANK and WALL BALL challenge.  Each day we will post a mini wod that has planks and wall balls. You can do them on your own before or after the WOD. Grab a partner, it seems easier when you have someone to do this with you! This is an optional […]

Monday, April 14, 2014

13th April 2014 by Mike No Comments

W.O.D. Strength 2-2-2-2-2-2-2-2-2-2 Deadlift followed by: 3 rounds for time: 30 – 20 – 10 Med Ball Cleans Pull Ups