Thursday January 25, 2018 by Dawn Marie | January 25, 2018 | WOD | 0 comments

Partner WOD

1 partner Working / 1 Partner Resting

Switch Partners every 3 minutes

 

AMRAP 24

5 Burpees

2- 100ft Shuttle Runs (down and back 2 times)

 

Cash Out:

2 minutes each

Pigeon Stretch

Couch Stretch

 

Wednesday January 24, 2018 by Dawn Marie | January 24, 2018 | WOD | 0 comments

SKILL / STRENGTH:

Skill / Strength:

DB Over Head Squats

Build to a Heavy set of 3/3*

* 10 DB Weighted Sit Ups between sets

 

AMRAP 13:

70 Alternating DB Snatches (50/35)

60 Wallballs (20/14)

50 Calorie Row

40 Handstand Pushups

 

Tuesday January 23, 2018 by Dawn Marie | January 23, 2018 | WOD | 0 comments

SKILLS - ROW/HSPU

Every 2 minutes x 6 Rounds:

18/14 Calorie Row

Max Toes 2 Bar

 

BODY ARMOR

4 Sets, Not for Time:

5 Waiter Squats, each side 

7 Barbell Rollouts

10 Dumbbell Bent Over Row, each side 

:30s Wall Facing Handstand Hold 

 

Monday January 22, 2018 by Dawn Marie | January 22, 2018 | WOD | 0 comments

Let's hear it for The New Endgland Patriots!!!! It is one more time going to the big show with a little help from our friend Moses Cabrera.

 

STAMINA SQUAT

Alternating EMOM x 12 (6 Rounds):

Odd Minutes – 2 Front Squats

Even Minutes – 4 Back Squats

@ 63% of Front Squat 1 RM

 

WOD:

In a 3:30 minutes…

75 Double-Under Buy-In, followed by AMRAP:

12 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 3:30

In a 3:30 minutes…

60 Double-Under Buy-In, followed by AMRAP:

8 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Rest 3:30

In a 3:30 minutes…

50 Double-Under Buy-In, followed by AMRAP:

4 Front Squats (155/105)

4 Burpee Box Jump Overs (24/20)

 

Saturday January 20, 2018 by Dawn Marie | January 20, 2018 | WOD | 0 comments

Happy 60th Birthday to Trilby!!!! 

(No Burpees Required)

 

Double Partner WOD:

AMRAP12:

20 Hang Squat Snatches (95/65)

30 Chest 2 Bars 

 

Rest 3 Minutes then..

 

AMRAP12:

10 Bar Muscle Ups

30 Heavy Wall Balls

 

 

Friday January 19, 2018 by Dawn Marie | January 19, 2018 | WOD | 0 comments

Let's give a Giant Congrats to Coach Adam Izzo who finished in an amazing 4th Place at Wodapalooza in Miami!!!!

 

Skill / Strength:

Strict Presses

5-5-5

Push Presses

3-3-3-3

 

WOD:

11 Minute AMRAP

9 Box Jumps (30,24)

7 Power Cleans

5 Shoulder to Overhead (155,105)

Thursday January 18, 2018 by Dawn Marie | January 18, 2018 | WOD | 0 comments

Skill / Strength:

Rope Climbs

 

WOD:

2 Rounds:

50 Calorie Row

50 Double Unders

50 Sit Ups

50 Flutter Kicks (R+L=1)

2 | 3 | 4 | 5 | 6 |