WOD/NEWS

• Sat.5.8.21

  Warmup: ROM drills, dynamic stretches, 5 seated push press with bar; 10 dips on box, 200m run WOD: 4 Rounds 10 Push press (95/65#)15 ring dips or elevated box dips20 Double Unders (4x singles) Work abs – Plank to side plank holds, 30 sec each x 3; 10 plank shoulder taps, each sideRoll and stretch more »

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• Wed.5.5.21

  Warmup: PVC passthru’s, max plank hold, 10 push ups, 20 dips Strength: Bench press maxWork up to a new 1 RM 5 x 1 WOD: 20:00 AMRAP 10 Ring Pushups15 Pull-ups20 KB Figure 8’s Cool-down: Roll out and stretch

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• Mon.5.3.21

  Warmup: ROM, dynamic stretches, 10 of each: Banded Good mornings, Squats, Sit ups, Mountain climbers, Knee sit throughs, Clamshells R/L Strength:  Deadlift Warmup to 65% then, 5 x 1 working up to get a new heavy 1 Rep max WOD: 20:00 AMRAP 6 SDHP (95/65#) 12 Wall Balls 6 Bulgarian Split Squat (95/65#) 12 Super more »

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• Sun.5.2.21

  Warmup: ROM, dynamic stretches, :30 Jumping jacks, high knees, butt kicks WOD: FRC workout 4 Rounds of:5 Burpees20 Squats5 Burpees10 Push ups5 Burpees20 Lunges5 Burpees10 V-ups400m Run Scoring: Post your workout time Cooldown: Roll out and stretch

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• Sat.5.1.21

  Warmup: ROM, dynamic stretches, 10 PVC pass thru’s.  15 jumping squats, 500m row – easy pace WOD:  For time 21 Pullups, 9 Wall Balls, 500m Row 15 Pullups, 15 Wall Balls, 500m Row 9 Pullups, 21 Wall Balls, 500m Row Cooldown:  Roll out shoulders, calf and hip stretches

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• Mon.4.12.21

  Warmup: ROM, dynamic stretches :30 each jumping jacks, squats, pike push ups, tuck jumps Strength: Deadlift de-load 5 x 5 @ 65 % During rest, hold handstand :15 WOD: 3 Rounds for time 400m run 12 Bent Over Rows 9 Over the bar burpees Cooldown: 3 x 1:00 plank, 1:00 rest Roll and stretch

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• Wed.4.7.21

  Warmup: ROM, dynamic stretches, 10 banded pull downs, 10 banded pull-aparts Strength: Bent Over Row de-load 5 x 3 @ 65% WOD: 20 Min AMRAP 200m run 15 SDHP (75#/55#) 15 Burpees Finish with 50 4-ct mountain climbers Cooldown: Roll out and stretch

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