Friday, 30 October, 2015
Workout of the Day: WOD: Complete the following for time: 50 Kettle Bell Swings 100 Air Squats 50 Kettle Bell Swings
Max Effort Uppers
Main Event: Board press max 3 80% x asap x 2 Accessories: dumbell shoulder pressx 15 x5 cheating barbell rows, heavy as possible x 5... Read More
Teens: 28 October, 2015
Warm Up: Medicine Ball Warm Up Skill: Pull Up Workout: “Helen” 3 Rounds for time: Run 400m 21 KB Swing 12 Pull Ups Skill: Weighted... Read More
Pre Teens: 28 October, 2015
Warm Up: 5 Squats-> Forward Roll 5 Push Ups-> Lunge Steps 5 Sit Ups-> Broad Jumps 5 Tuck Jumps-> Spidey Stretch Skill: Hang Squat Clean... Read More
Kids: October 29, 2015
Warm up: Group designed Obstacle Course Skill work: “Perfect” Pass Relay WOD: Hoover ball (with a Dodgeball) Game: End of the month – Kids choice!
Pre-K: October 29, 2015
Skill work: “Perfect” pass Relay Warm up: Obstacle course WOD: Squat potato (with a dodgeball) variations: Â Squat thrust, Jump & Turn, Between the knees Game!