WOD {3-27-2013} Gut Rehab

Remember Gut Rehab classes from a while back? I will be throwing them into the WOD class times on occasion just to shake things up a little bit. Tonight’s class will only be 30-40 minutes in length at the most! The goal is to push as hard as you can, BUT in good form. What’s the point of using momentum and […]

WOD {3-25-2013} Scream & Shout

Scream and Shout is a toughy… but then again, all the WOD’s are pretty challenging. Here’s the low-down: Run 1 mile (3x block) 50 TRX Pull-Ups 75 KB Swings 100 Sit-Ups 125 Push Press (Barbell) 150 Goblet Squats (15lb DB) Run 1x around front with Weighted Vest on (20lbs) When the song “Scream and Shout” comes on – you will have to […]

WOD {3-20-2013} Deck of Cards

Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts ­—  Barbell Thrusters (butt to cone) Diamonds — ­ CTF Burpees Spades — ­ Sit-Ups with KB overhead Clubs — ­ Running High Knees w/ Shuffle Back (approx. 15-18 feet) […]

Spring Break Sweat WOD {3-13-2013}

 Spring Break Sweat WOD 22 minutes: AMRAP  (As many reps as possible)  22     Squat Jumps w/ Target {must touch target for rep to count}  18     CTF Burpees {full chest to floor}  14      V-Sit Ups {hands must touch toes}  10      Tire Jump Ups   6        15-lb Man Makers   The Layout: Warm-Up: 5 minutes (High Knees | Jumping Jacks | Run around the block) […]

A New Collection of WODs

We have a new collection of WODs this month! Look to push yourself a little harder – lift more weight, sprint faster and complete workouts in quicker times! As always, warm up before completing this workout- and stretch afterwards! 3-11-2013 WOD: Burpee/Squat/Sprint 50 Burpees with Target 50 85lb Squat Sprint 200m 40 Burpees with Target 40 85lb Squat Sprint 200m […]

WOD {2-13-2013}

We are starting to shuffle back through our WOD’s to compare times, this is WOD #6: The Boy Who Cried Wolf 5 Rounds of the Following: 20 Dumbbell Thrusters 12, 15, 20, 25 or 30# 20 Air Squats (Butt to Cone) 20 Push-Ups (chest to floor) 20 Sit-Ups with DB 20 Renegade Rows (20 per arm) 15, 20, 25 or […]

WOD #15 {In The Studio}

Name of Exercise: TEN You’ll have 10 exercises and 3 minutes at each one. Complete as many repetitions as you can in those 3 minutes. Exercises: #1 – CTF Burpees #2 – Dumbbell Thrusters #3 – Alternating Jump Lunges #4 – Tire Jump Ups #5 – V-Sit Ups #6 – Walking Push Up Drill (in studio) #7 – Jumping Pull […]

WOD #14 {In The Studio}

You’re Flippin’ Crazy 20 CTF Burpees 20 Tire Jump Up 20 Full V-Sit Up 20 1-arm Clean & Press with KB (20 per arm) 20 Push Press into Overhead Squat with Barbell 20 Foot to Hand (20 per leg)    **Harder: Hanging Knee to Elbow Go thru 3x as fast as you can Time Limit: 40 minutes After you’re done: 100 Hollow […]

WOD # 11 {In The Studio}

Tabata Style Workout : Holy Smokes 20 seconds on, 10 seconds rest 4 minutes per exercise, then rotate to the next set, and keep going until you complete the number of repetitions Time Limit: 40 minutes *Score = Number of Rounds that it takes for you to complete the following (minimum of 4 rounds). Exercises: #1 – Burpees [150 total] #2 […]

WOD #9 {In The Studio}

4 Rounds: 20 Man Makers 20 Tire Jumps 20 Chest to Floor Push-Ups (no modified form allowed) 20 Knees to Standing (with DB overhead) {10 per leg} 20 Sit-Ups into Burpees 20 Squats to cone holding DB out in front of you Every 6 minutes, you will sprint the length of the parking lot. Time stops when you are getting into place for your Sprint. […]

WOD #7 {In the Studio}

I like to switch things up a little bit, so tonight’s WOD is simply a collection of exercises for time. Similar to a Tabata style class, but with no breaks … “Say What?!” is the name of this workout. Your repetitions will be added up for your total ‘score’. Station 1 —- 200m Sprints Station 2 —- Thrusters/Push Press with barbell […]

WOD #6 {In the Studio}

“The Boy Who Cried Wolf” 5 Rounds of the Following: 20 Dumbbell Thrusters 12, 15, 20, 25 or 30# 20 Air Squats (Butt to Cone) 20 Push-Ups (chest to floor) 20 Sit-Ups with DB (harder? Butterfly Sit-Ups) 20 Renegade Rows (20 per arm) 15, 20, 25 or 30# 20 Tire Step-Ups At the top of every minute- perform 3 full burpees (burpees […]

WOD #4 {In The Studio}

You can view past workouts + results here: WOD #1  “That’s What She Said” WOD #2 “Sorry, I’m Not Sorry” WOD #3 “The Machine” We will eventually go back to this WOD in a few weeks, so you’ll have a chance to compare times. Before you come in, you can always take a look at our site and see what’s in store […]