Zone Diet
Saturday 02-04-12
TEAM WOD
25 Minute AMRAP
Teams of 5
Box Jumps
Kettlebell Swings
Row for Calories
400m Run
Rest
:Runner sets the pace, rotate through the stations. Final score is total reps and calories completed.
Sign.up.for.the.opens.right.now…….please.
Friday 02-03-12
Strength Component
Find your 1 rep max Snatch (15 minute time limit)
WOD
8 Rounds
400m Run
Rest 90 seconds
For Time
Have you registered for THE OPENS???
February 2, 2012 Category: Daily WOD 12 Comments 
Thursday 02-02-12
Skill
Rope Climbs
WOD
50 Back Squats (#75/#55)
5 Rope Climbs
40 Back Squats
4 Rope Climbs
30 Back Squats
3 Rope Climbs
20 Back Squats
2 Rope Climbs
10 Back Squats
1 Rope Climb
For Time
:Sub Rope Climbs for Sumo Deadlift High Pull X3 (#75/#55)
Coach Nick gettin’ strong at the 5am powerlifting class!
February 1, 2012 Category: Daily WOD 10 Comments
Wednesday 02-01-12
WOD
Tabata This!
Tabata Row for Calories
Rest 1 minute
Tabata Squats
Rest 1 minute
Tabata Pull Ups
Rest 1 minute
Tabata Sit Ups
Cash Out
100m Sprints X 10
Matching Sweatshirts. Adorable.
January 31, 2012 Category: Daily WOD 15 Comments
Tuesday 01-31-12
Strength Component
Volume Cleans – 2 Cleans on the Minute for 10 Minutes
WOD
25 Minute AMRAP
400m Run
15 Good Mornings (#95/#65)
30 Push Ups
15 Double Unders
The girls from last year Frogman Competition. Sign Ups for the next Frogman is open NOW with a discounted registration price. If you are interested in competing go HERE
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. (Plato)
January 30, 2012 Category: Daily WOD 12 Comments
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