Below you'll find a list of all posts that have been categorized as “WODs”
Today’s WOD: Competition: 3 Rounds: 3 Touch and Go Power Cleans (155/115) 50 Double Unders 3 Touch and Go Power Cleans (155/115) 7 Handstand Push-Ups L2: 4 Rounds: 3 Touch and Go Power Cleans (155/115) 50 Double Unders 3 Touch and Go Power Cleans (155/115) 7 Handstand Push-Ups L1: 3 Rounds: 3 Hand Power Cleans (115/85) 20 Double Unders 3 …
Today’s WOD: Competition: Pistol practice then 6x800m Runs with 2 minute recoveries L2 and L1: Fran 21-15-9 Thrusters (95/65) Pull-Ups Last completed on 01/31/13 and 07/26/12 before that. Balsamic Mustard Chicken for those of you PNCing right now. Easy and quick to make.
Today’s WOD: Competition: Off L2: AMRAP 12: 5 Overhead Squats (115/75) 7 Toes to Bars 20 Double Unders L1: AMRAP 12: 5 Overhead Squats (95/65) 7 Sit-Ups 20 Double Unders Saturday classes will run normally tomorrow. Open workouts will start at 1030. See you out there!
Today’s WOD: 4 Rounds: AMRAP 2:30: 5 Push Presses (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20) Rest 2:30 Workout 13.2 is out and we’re going to work on some pacing today. Bring out those shin guards, DF.
Today’s WOD: L2: 21-15-9 Push-Ups Box Jumps (24/20) *100 Double Unders after each set of box jumps L1: 21-15-9 Push-Ups Box Step Ups (24/20) *100 Single Unders after each set of step ups
Today’s WOD: Competition: 10 Rounds: 3 Squat Clean Thrusters (135/95) 5 Toes to Bars L2: 10 Rounds: 3 Squat Clean Thrusters (115/75) 5 Toes to Bars L1: 10 Rounds: 3 Thrusters (95/65) 5 Sit-Ups A quick paleo meal for all you PNCers. You should have most of these things on hand on a nightly basis.
Today’s WOD: Competition: Bar Muscle Up practice then 5 Rounds: Every 3 minutes row 500m/400m L2: Nancy 5 Rounds: 400m Run 15 Overhead Squats (95/65) Last completed on 08/02/12. L1: 3 Rounds: 400m Run 15 Overhead Squats (65/45) Nice work on workout 1 for the Open, folks. Keep your eyes open for workout 2 on Wednesday night!
Today’s WOD: Open Participants: Take the day off. Get your hair and nails done. Take a day at the spa. Come in on Saturday ready to crush. L1 and L2: Heavy Yoke Walk Heavy Farmer’s Carry Heavy Prowler Push Heavy Sled Drag Goal is to complete the heaviest 50′ length that you can. Open WOD 1 is happening at our …
Today’s WOD: Competition: Tabata Mash Up: Burpees Touch & Go Power Snatches (105/65) Rest 2 minutes Tabata Mash Up: Burpees Touch & Go Power Snatches (125/85) L2 & L1: Tabata Intervals: Push-Ups Squats Pull-Ups Box Jumps (24/20) *No rest between exercises
Today’s WOD: L2: Annie 50-40-30-20-10 Double Unders Sit-Ups Rest 5 minutes then 1k Row Annie was last completed on 09/05/12. L1: 40-30-20 Double Unders Sit-Ups Rest 5 minutes then 750m Row Games workout 1 goes live this evening. Get yourself signed up now!
