WOD
BADical

Tuesday 5/2/17

Oldie but goodie! #backinthemix

BADical

  • 10 MBSC
  • 20 situps
  • 200m run
  • 20 MBSC
  • 40 situps
  • 400m run
  • 40 MBSC
  • 80 situps
  • 800m run
  • 30 MBSC
  • 60 situps
  • 1600m run
  • 100 burpees

35:00 time cap, score is either a time or # of burpees which could be a 0.

WHITEBOARD=time or score/medball weight

12/22/16
7/1/16
2/27/16
1/27/16
12/23/15

WOD
chickenFIGHT

Wednesday 5/3/17

chickenFIGHT

18 db push press 40/25

27 burpees

36 push ups

800m run

18 burpees

27 push ups

36 db push press

800m run

18 push ups

27 db push press

36 burpees

800m run

WHITEBOARD=time/db#

3/28/17

2/27/17

1/31/17

WOD
KarKarKar

Thursday 5/4/17

KarKarKarWOd

40min AMRAP

partnerWOd

35 BJR

500/400m row

1 person works at a time, 35 BJR and row while partner rests.

WHITEBOARD=# of rounds/DAN

35 BJR + row = 1 round

Partial round, count each rep ex. 16 + 385 (35 BJR and 350m rowed)

2/13/17

WOD
FLYakite

Friday 5/5/17

FLYakite

200m run
20 box step ups 40/25
400m run
40 box step ups
800m run
40 box step ups
40 box jumps
800m run
40 box jumps
400m run
20 box jumps
200m run

WHITEBOARD=time/db#

WOD
PIRATEpump

Saturday 5/6/17

PIRATEpumpWod
#2ugePIRATE

PREpirate-paloozaWOd!!!

4 movements.
100 reps of each movement between you and your partner.
Go heavy, challenge yourself and try to one up your partner each set.

There may be a ship like activity as well.

WOD
NO CLASSES

Sunday 5/7/17

NO CLASSES

Hope everyone had a blast at my birthday party, enjoy the day off. See you all tomorrow!