7-6-2018 Friday Workout

Warmup:  Run 400m, mobility

WOD:  Stations!

1:00 at each station, then :45, :30, and :20.

Row

Ring Pushups

Run

Spiderman Crawl

Squat Jumps

Ab Bench Situps

Box Jump/Steps

Pushups

Ab Wheel Rollouts
Just For Fun: 1 Burpee

7-2-2018 Monday Workout

1776 Workout!

Warmup: Run 400m, mobility

WOD:  7 RFT Plus!

4 Power Cleans
18 Pushups

After all 7 rounds, then perform 76 Med Ball Woodchoppers!

Just For Fun: 242 Single Unders

Enjoy your July 4th Holiday, folks, we'll be back at it on Friday!

6-27-2018 Friday Workout

I'm pretty sure Veronica was trying to kill the class. I'm so proud.

Warmup: Run, Bear Crawl, Run, Traveling Burpees

WOD:  3 RFT

25 Double-Unders/75 Single-Unders
25 Mountain Climbers
25 Squats
25 Pushups
25 Lunges
25 Chinnies
25 Jumping Jacks
25 2-Hand Kettlebell Swings
25 Dumbbell Snatches Left
25 Dumbbell Snatches Right

Just For Fun: 25 Ab Wheel Rollouts, Stretch

6-27-2018 Wednesday Workout

Don't do the math before the workout. Seriously.

Warmup: Run 400m

WOD:

30-25-20-15-10

Walking Lunges
Pushups
V-Ups
Burpeeeees

Just For Fun: Run 400m

6-25-2018 Monday Workout

Warm up: Jumping Jacks, Mobility

WOD: 

800m Run

20 Deadlifts

20 Power Cleans

20 Deadlifts

800m Run

JFF:  100 Chinnies, Stretching

6-22-2018 Friday Workout

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: 4 Rounds for Time

Run 400m

25 Mountain Climbers

25 V-Ups

10 Ab Wheel Roollouts

JFF:  Have a great weekend, everyone!

6-20-2018 Wednesday Workout

Swings and Squats!

Warm up: 100 Jumping Jacks, Oiling the Joints

WOD: Ladder of KB Swings and Goblet Squats

10 2-Hand Kettlebell Swings

1 Goblet Squat

1 Pushup

10 2-H KB Swings

2 Goblet Squats

2 Pushups

10 2-H KB Swings

3 Goblet Squats

3 Pushups

Continue this pattern until you reach 10-10-10, then go back down the ladder.

10 2-H KB Swings

9 Goblet Squats

9 Pushups

and so on!

JFF: 400m Run