by get lifted | Dec 23, 2015 | wod
Christmas Eve Wod This workout will not take long. All you need is space and a running clock. Death by Burpees -on a running clock you will do burpees on the minute until you cannot complete the number of reps in the same minute -example min. 1 do 1 burpee. min. 2...
by get lifted | Dec 22, 2015 | wod
OPEN GYM Good chance to come in and do extra conditioning or get with a coach to learn or perfect another movement!
by get lifted | Dec 21, 2015 | wod
warmup 1 min jumping jacks 1 min PVC Passover Empty bar go over power snatch 5 reps from hip #1 5 reps from below the knee #2 5 reps from shin #3 -Load weight as form allows and set ball Gym and comp. metcon#2 7 rds of: 7 shoulder to overhead 95/65 7 power snatches 14...
by get lifted | Dec 20, 2015 | Uncategorized, wod
warmup 400 m run 100 ft each high knees butt kicks side shuffle carioca 1 min partner dead hang 2 min squat stretch metcon 3 rounds of 400m run or (500 m row) am or late pm group 25 toe to bar 50 kb swings cooldown 4x 10 strict pullups 10 hs get up to hold for 1...
by get lifted | Dec 18, 2015 | wod
12 DAYS OF CHRISTMAS 12th Day of Christmas-Pullups WARMUP 400 M RUN 2 MIN SQUAT STRETCH spend 10-15 min setting up station, warming up, and find a group of 2-4 people if you want can work off same bars (men weight/ women weight -ok to go solo Merry Christmas metcon...
