WODs

July 07, 2020 Tuesday

General Warmup-Teams of 2 or 3

Take the first round slow to warmup. Take turns on the bike accumulating 2 mins. Just move. then move the d-ball over the shoulder. Ramp up speed each of the next 3 rounds. The goal is to get a good sweat going and by the end push the heart rate up.

Teaching Movements

Practicing Double Unders

Coach will lead Cool Down with remaining time


July 06, 2020 Monday

General Warmup

Taking turns rotating out, accumulate 50/35 Calories. Take your time on this. Use this to get a small sweat going and to limber up your legs and ankles. Do not do all calories at once and don't be a bike hog........

Teaching Movements

Coach will spend time teaching the Clean and Jerk and ensuring all athletes are meeting the Points of Performance.

Cheer on your classmates as they try for a PR!!

Heart Rate Spike to prep for Grace


July 04, 2020 Saturday

“1776” 🇺🇸 Happy 4th of July!! 🇺🇸

Teams of 3. 1776 total reps. 148 of each move.


July 03, 2020 Friday

Specific Warmup

dynamic stretching

Fourth of July 5K


July 02, 2020 Thursday

Coaches Choice Warmup

Teaching Movements

Specific Warmup


July 01, 2020 Wednesday

Coaches Choice Warmup

Teams of 2-Bench Day

Coach will lead Cool Down with remaining time


June 30, 2020 Tuesday

Coaches Choice Warmup

Teaching Movements

Coach will lead Cool Down with remaining time


June 29, 2020 Monday

Coaches Choice Warmup

Teaching Movements

L1-HSPU/Pistols/Pullups L2-HSPU Burn Down/Assisted Pistols/Pullups L3-Kickups/Air Squat with 30/20lb ball/banded pullup


June 27, 2020 Saturday

Happy Birthday, Allie!!!

Two man team. Double the work. You go, I go...