20142010

For those participating in the Monster Bash be smart about choosing how you WOD this week.

Warm Up
200 Meter Run
10 Push Ups
10 Kettle Bell Swings
30 Second Bar Hang

WOD
15 Minute AMRAP
5 Clean and Jerks 95#/75# Masters 75#/45#
5 Overhead Squats  
5 Burpee Pull Ups

For those participating in the monster bash be smart about choosing how you wod this week.

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20141710

Warm Up
Coaches Choice

WOD
20 Sit Ups
20 Good Mornings
20 Push Up
20 Pull Ups
20 Calorie Row
20 Double Unders
200 Meter Run
For Time
Bonus X2

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20141610

YOGA TONIGHT 7PM

REMINDER: WE ARE HAVING A HALLOWEEN PARTY AFTER MONSTER BASH ON THE 25TH. ALL ARE WELCOME TO COME AND HAVE FUN. IF YOU ARE PLANNING ON COMING AND CAN BRING A DESSERT, SALAD, OR CHIPS PLEASE SIGN UP ON THE DISPLAY CABINET AT THE BOX. ALSO BE SURE AND COME SUPPORT YOUR FAVORITE ATHLETES AT THE MONSTER BASH THAT DAY.

Warm Up
20 Wall Sit Ups
15 Knees to Elbows
10 Med Ball Cleans
10 Wood Choppers

WOD
400 Meter Run
20 Kettle Bells Swings 50#/35#
15 Wall Balls 20#/14#
10 Goblet Squats
5 Ring/Bar Dips
X4

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20141410

Warm Up
Stretch
40 Sit Ups
30 Triple Threats
20 Crunches
10 V Ups
1 Min Plank

WOD
10 Minute AMRAP
2- Curtis P’s
(Hang squat clean) 115#/95# RX
(Lunge One Leg)                         95#/75# Masters RX
(Lunge Other Leg)
(Push Press )
5 Bar over Burpees

Strength
Ring or bar dips (work on depth)
EMOM 8 dips for 10 minutes

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