WODS – Feb 8 – 14

admin201 Workouts of the WeekLeave a Comment

Monday 6 Week Weightlifting starts 2/16 and ends 3/22. Only 6 spots, sign up here! Warm Up General body warm up if you are early to class. Cat/Cow, 5-10 Quadruped to Lateral Roll, 5/5 Inchworm, 10 Horse Stance, 60″ Banded Knees Monster Walk, 10m/10m PVC Passthrough, 10/10 Cuban Press, 10 Elbow Circles, 20/20 Wrist Pushup Seq against wall WOD A: … Read More

WODS – Feb 1 – 7

admin201 Workouts of the WeekLeave a Comment

Monday 6 Week Weightlifting starts 2/16 and ends 3/22. Only 6 spots, sign up here! Warm Up General body warm up if you are early to class. Cat/Cow 5/10 Slow Birddog, 5/5 Inchworm, 10 Walking Overhead Ginga Lunge, 10/10 Hanging Shoulder Circles, 10/10 Arch Hang 5 Horse Stance, 60″ 5-10′ Rowing Form review WOD A: Sled Drag, 6x40m, RAN/As others … Read More

WODS Jan 25 – 31

admin201 Workouts of the WeekLeave a Comment

Monday 6 Week Weightlifting starts 2/16 and ends 3/22. Only 6 spots, sign up here! Warm Up General body warm up if you are early to class. Cat/Cow, 5-10 Sidelying Arm/Leg Windmill, 5/5 Deck Squat Burpee, 5 Wrist Pushups seq against wall PVC Passthrough 10/10 PVC Halo 10/10 Arm/Shoulder Circles 20/20 Elbow Circles 20/20 PVC Front Squat, 5 WOD A: … Read More

WODS Jan 18 – 24

admin201 Workouts of the WeekLeave a Comment

Monday General body warm up if you are early to class. Warm Up Cat/Cow, 5-10 Fire Hydrant, 5/5 Slow Spinal roll Inchworm, 5 Walking Sampson Lunge, 5/5 Hanging Shoulder Circles, 10/10 Arch Hang, 5 WOD A: Run 800m @ RPE 7/8 Rest 2′ B: “Fast Fran”, @ RPE 8/9, 4′ Timecap 21-15-9 Jumping Pullups Barbell Thruster 45/35# Rest 4′ C: … Read More

WODS Jan 11 – 17

Xi Xia201 Workouts of the WeekLeave a Comment

Weekly Priorities Monday Block Priority Tuesday Make Up or Conditioning Wednesday Block Priority Thursday Make Up or Conditioning Friday Block Priority Monday General body warm up if you are early to class. Warm Up Cat/Cow 5-10 Slow Birddog, 5/5 Inchworm, 10 Walking Overhead Ginga Lunge, 10/10 2x Wrist Pushups seq against wall PVC Passthrough 10/10 PVC Halo 10/10 Arm/Shoulder Circles … Read More