Tuesday, October 21, 2014

Tuesday

Warm Up
Hip Stretches
Run 1 Mile
15 Air Squats
15 Sit Ups
15 Push Ups

WOD: One of my favorites

"FIGHT GONE BAD"
3 Rounds
Wall Balls (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (24/20")
Push Press (75/55#)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

**Thursday 6:30pm Mobility/Yoga!! 
**Saturday 8am Pumpkin WOD!!! Bring your own pumpkin and join us for a fun WOD using it!! 

Monday, October 20, 2014

Monday

Monday Monday Monday!!!

Hope everyone had a fantastic weekend!! I know we sure did!

Warm Up:
30 Tire Flips
30 Burpees

WOD:
Row 500m
20 Pull Ups
20 Thrusters (115/75#)
Run 400m
20 Box Jumps (30/24")
20 KettleBell Swings (53/35#)
Run 400m
20 Push Ups
20 Power Cleans (115/75#)
Row 500m

**Mobility was so much fun last week!! Hope you can all join us 6:30pm this week!!!
**Recoil SOFTBALL team plays at 7 and 8pm tonight!! Come out and watch!
**PUMPKIN WOD Saturday 8am!! Join us and bring your own pumpkin!!

Saturday, October 18, 2014

Saturday

See you all for a fun 8am WOD!!!!

**Running Club meets at 6:300 am for a few miles ... :)

Friday, October 17, 2014

Friday

My favorite day of the week!!

Warm Up:
4 Rounds
Row 100m
20 Jumping Jacks
20 Sit Ups

LIFT:  Max Deadlift

WOD:
4 Rounds for time of:
Run 400m
25 KettleBell Swings (53/35#)
30 Sit Ups
40 Walking Lunges

Running Club meeting at 630am at Recoil!! Then 8am WOD!!

Thursday, October 16, 2014

Thursday

We made it to Thursday!!

Warm Up:
Rowing races!!

200 m .... who's the fastest rower??


WOD:
 7 Rounds for time
7 Dumbbell Thrusters (45/35#)
1 Rope Climb

**MOBILITY TONIGHT!!! 6:30pm!! Come Join us!

Wednesday, October 15, 2014

Wednesday

See you all tomorrow for Mobility at 6:30pm!

Warm Up:
3 Rounds
5 Handstand Push Ups
10 V-Ups
15 Back Ext

WOD:
 For Time:
100 Double Unders
21 Front Squats (115/75#)
21 Push Press (115/75#)
100 Double Unders
15 Front Squats
15 Push Press
100 Double Unders
9 Front Squats
9 Push Press

**No Racks allowed :)

Tuesday, October 14, 2014

Tuesday

Warm Up:
3 Rounds
Run 400
10 Pull Ups
20 Knee To Elbow

WOD:
"The Chief"
Max Rounds in 3 Minutes of:
3 Power Cleans (135/95#)
6 Push Ups
9 Squats

Rest 1 minutes and repeat for 5 cycles!

**Mobility/Yoga Thursday night 6:30pm!!