Thursday, October 30, 2014

Thursday


Let's LIFT!!!

Kind of like CrossFit total... but different movements! 

Clean 1 Rep
Bench 1 Rep (every guy just got excited!)
Overhead Squat 1 Rep 

I need a good warm up out of each of you before you start throwing weight around.. Hip stretches.. heart rate up... If you need ideas, I have plenty! 

**If lifting isn't your thing I will gladly make an awesome workout for you :)

**YOGA/Mobility tonight at 6:30!! I know you wanna try it! Theres no commitment for trying one class!!!! 

Wednesday, October 29, 2014

Wednesday

Happy Wednesday!

 Warm Up:
Run or Row 1 Mile!

Then...

 Max Thruster or squat Clean Thruster!!!


WOD:
 21-15-9
Toes to Bar
Snatches (95/65#)

Tomorrow night join us for Mobility/Yoga at 6:30pm!!
Friday is Halloween!!! Let's see your best costume!!!

Tuesday, October 28, 2014

Tuesday




Warm Up
5 Min AMRAP
10 Kettlebell Swings (26/35#)
15 GHD Sit Ups
20 Double Unders


WOD:
5 Rounds for time of:
12 Thrusters (115/75#)
2 Rope Climbs
200m Run

**Tomorrow we are going to max out on a lift! I want to hear what you guys want to try!!

Monday, October 27, 2014

Monday

What a special Monday!!!

Happy Birthday to Candyce and Constance!!!

Warm Up:
 Run 800m
15 Burpees
Run 400m
10 Burpees

WOD:
 4 Rounds of:
1 Min Calorie Row
1 Min Burpees
1 Min Push Press (75/55#)
1 Min Push Ups
1 Min Box Jumps (24/20")
1 Min OverHead Squats (75/55#)
1 Min Sit Ups
Rest 1 Min

This is done like "Fight Gone Bad" so excited to try this workout!

**Come watch Recoil's Softball Team tonight at 8pm... dinner before at Katella Deli!!

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