WOD:
 
Back Squat
  • 3-3-3-3-3
 
Met-Con
 
10 min AMRAP
  • 10 Single Hand Kettlebell Swings (53/35)
  • 3 Kettlebell Windmills (53/35)

**perform 10 swings with the left hand then snatch it up and do 3 windmills. Then repeat the same movement with the right. 10 right handed kettlebell swings snatch it up and 3 windmills..Do this series as many times as you can in 10 minutes**

June 29, 2010 · Posted in WOD  
    

 

WOD:
 
10 Rounds
  • Run 200m
  • 1 Turkish Get Up (R/L) **heavy as possible w/ in reason of form**
  • 5 Knees to Elbows or Toes to Bar
  • 7 Burpees (YUP! Burpees, Don’t think you can ever do enough of these)
June 29, 2010 · Posted in WOD  
    

 

WOD:
 
Strength
Kettlebell Press
  • 3-3-3 
Met- Con
  • Barbell Clean and Jerk (115/75)
  • 10 ——> 1
  • Pull-ups (any variation)
  • 1 ——–> 10
June 27, 2010 · Posted in WOD  
    

Who Am I !!??....... C.F.I !!!!

WOD:
 
  • Todays Workout will be held at the Westwood Town Health and Community Fair in the center of Westwood.
  • Located on WESTWOOD AVE in front of the GAP Clothing Store.
  • Please be there 1130am , allow yourself time to find parking.
  • We need as many people to show up as possible..
 
 
**There will be no 830 or 930am class today**
  
Also be sure to come down and pick up our new LogoTank Top!!
June 26, 2010 · Posted in WOD  
    

"Livin La Vida Loca"

WOD:
 
Skill:
Handstand Holds (15 min)
 
Met-Con
5 Rounds of
  • 400m Run
  • 1 Rope Climb
  • 5 Knees to Elbows or 20 Sit-ups
  • 10 Sumo DeadLifts (135/95)
June 25, 2010 · Posted in WOD  
    

 

WOD:
 
20 min AMRAP
  • 5 Hang Power Clean (135/95)
  • 5 KB Snatch r/l (53/35)
  • 5 Deadhang pull-ups or “side to side” pull-ups
June 24, 2010 · Posted in WOD  
    

WOD:
 
 
Strength
Overhead Squat
  • 5-5-5
Met-Con
5 rounds for time
  • Walking Lunges (25 steps)
  • Air Squats x 25
June 23, 2010 · Posted in WOD  
    

THIS IS WHAT WE DO!
  
  
WOD:
 
Turkish Get up Progression X 1 (r/l)
2 Full Turkish Get up’s per side (r/l, r/l)
 ”Nate”
20 min AMRAP
  • 2 – Muscle Ups
  • 4 – Handstand Push-ups
  • 8 – Kettlebell Swings (71/53)
June 22, 2010 · Posted in WOD  
    

Check out our latest Video – HERE

 
WOD:
 
Sumo Deadlift
  • 5-5-5
1 x 24 @ 50% of your heaviest 5rm
 
Met-Con
 
20-18-16-14-12-10
  • Kettlebell Swings (71/53)
  • Box Jumps (24/20)
June 21, 2010 · Posted in WOD  
    

WOD:
 
800m run
 
 10 rounds of
  • 5 Push ups or Dive Bomber Push-ups
  • 10 Sit-ups or Toes to Bar
  • 15 Air Squats or Jump Squats
 800m Run
June 18, 2010 · Posted in WOD  
    

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