WOD Page

4-24-14
4-24-14
 
“Christine” 
3 RFT of:
500 meter row
12 deadlifts at bodyweight
21 box jumps 20/20
4-23-14
4-23-14
 
EMOM for 20 minutes complete:
3 Weighted strict pull-ups (dumbell between feet)
AMRAP Pushups
(note: Post lowest dumbbell used and total number of pushups completed.)
 
4-22-14
4-22-14
 
3 sets x 3 reps Hang Power Snatch for quality 
then
4 RFT of:
20 Wallball Shots 20/14
20 Hanging Knee Raises
4-21-14
4-21-14
 
Complete the following for time:
1 mile Run
40 kettlebell swings
800 meter run
30 kettlebell swings
400 meter Run
20 Kettlebell Swings
(note: There is a 30 minute cutoff.  Modify weight, reps or distance accordingly.)
4-20-14
4-20-14
 
Happy Easter!
 
2:00 p.m. - class cancelled
4:00 p.m. - Yoga
4-19-14
4-19-14
 
The 2:00 p.m. class is cancelled on Sunday and the 4:00 p.m. Yoga is ON.
 
9:00 a.m. - Strength Training
10:00 a.m. - Open Gym
 
4-18-14
4-18-14
 
5 RFT of:
100 foot Shuttle Sprints (25 foot increments and must touch line)
10 Deadhang Knees-to-Elbows
10 Burpees