WOD Jan. 2nd
Strength Component: 5,5,3,3,1,1 Clean 5 Rounds for time: 3 Rope ascents 6 Front Squats 185/135# 9 Ring Dips Core: 100 Russian Twists 20lb ball
Entries by wintersmom
New Years Eve WOD 2010
Nate” Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings
The 7p.m. class is canceled for tonight.
WOD Dec. 30th in Honor of Cpt. Terry Gee SFD
On Wednesday December 29th, we will be hosting a WOD for a Captain in Sacramento whom recently passed away. We also will remember the two firefighters who just died in Chicago at the same time. this is for you Captain Gee! Donations for the Gee Family or their designated charity will be collected at […]
WOD Dec. 29
Strength Component: 5×5 Shoulder press Wod: Reps of 21,15,9,3 OHS 115/75# Ball Slams 20/15# Box Jumps 24/18 Core: 50 Knees to Elbows
New Years Day
The Gym will be closed new years day Jan. 1st. Have a Great new years night and have fun but be safe!!! The mindbody scheduler is up and running and for my existing clients I will be setting you guys up with the system so you will be signing up for classes online, therefore we can be more […]
WOD Dec. 28
Strength Component: 5×5 OHS Wod: 3 Rounds for time 10 KB Swings 70/53/35# 20 Box Jumps 24/18 40 air squats 20 push ups (games standard) 10 Ring Dips Core: 3 x max time plank
WOD Dec. 27th
Warm Up Strength Component: 5×5 Bench Press Wod: 6 min running clock Row 500m 20 Pull Ups Then with remainder of the time as many ground to overhead with 95/75# as possible. Your score is the amount of reps of ground to overhead you get before the 6 minutes is up. Core: 100 Russian Twists […]
WOD Dec. 26th
Warm Up Strength Component: 5×5 Weighted Pull up Wod: 30 Wall Balls 20/14# 90 Double Unders 20 Wall Balls 60 Double Unders 10 Wall Balls 30 Double Unders Core: 50 GHD Sit Ups
Merry Christmas
Rest day Merry Christmas to all