Saturday, October 25, 2014

Saturday

PUMPKIN WOD!!!

See you all at 8am with a pumpkin for a awesome workout!!


**Running Club meets at 6:30am!!!

Friday, October 24, 2014

Friday

Finally FRIDAY!!!

PUMPKIN WOD tomorrow 8am!!!

Running club 6:30 meet at Recoil!

Warm Up:
6 Min AMRAP!
Partner ... one does 6 Sit Ups while the other is holding plank ACROSS the gym... partner 1 needs to run and tag parter 2 to get them out of plank!

WOD:
3 Rounds for time of
Run 800m
30 Pull Ups
20 Push Press (115/75#)


Thursday, October 23, 2014

Thursday

Warm Up:
Tabata Sit Ups
Tabata Air Squats

WOD:
"Abbate"
Run 1 Mile
21 Clean and Jerks (155/115#)
Run 800m
21 Clean and Jerks (155/115#)
Run 1 Mile

Leonor if you don't show today, I'll find you :)

MOBILITY/Yoga tonight!! 6:30pm
Pumpkin WOD Saturday 8am

Wednesday, October 22, 2014

Wednesday

Warm Up:
Row 1000m
Overhead Hold with Barbell (hold off)

Lift:
Max Power Clean!! Who's going to PR today??


WOD:
12-9-6-3 Reps for time
Toes to Bar
Burpee Jump Over
Snatch  (95/65#)

**Mobility 6:30pm TOMORROW!!!
**Pumpkin Workout Saturday 8am! Bring a big pumpkin ;)

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 ... :)