9.22.16 “TEAM TOSH SPRINTS”

Fitness & Lifestyle Warm up: AMRAP 10 Personal Goat Warm up –This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope,...
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9.15.16 “PARTNER WOD 200”

WARM-UP 12 minutes of: 10 wall Balls (20/15) 10 wall ball situps 10 Off Slam Ball Push Ups 10 walnb ball vtwists 200m Run w/ Ball CORE (6) 200 ABMAT Situps for time 8 minute cap CIRCUIT #1 – 30 seconds each, 3x through Wall Walks Bike or Row KB Sumo High Pulls Box Dips KB...
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9.8.16 “TEAM MEDBALL RELAY”

You know it was a good workout when caution tape is on the scene Lifestyle & Fitness ——————- Warm up:
AMRAP 10
Personal Goat Warm up 
–This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell...
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9.1.16 “The Snozzberries taste like Snozzberries”

In memory of Gene Wilder Warm up: AMRAP 10 Personal Goat Warm up –This should be gymnastic skills and transfer exercises, no barbell lifts, unless it is an empty barbell for a movement like sotts press. This should be wall ball, box jump, pull-up, T2B, HSPU, pistol, jump rope,...
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8.25.16 “FIT THURSDAY”

Fitness & Lifestyle Warm up: Teams of 2 One rows while the other performs Max Situps each round. Your score is total situps accumulated between both partners. Row 100 Partner does max situps Switch and partner 2 rows 100m Row 200 Partner does max situps Switch – same as above...
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8.11.16 “FIT THURSDAY”

Fitness & Lifestyle ——————– WARM UP: Teams Of Three 4500m Row -switch every 250m CORE: Tabata Hollow Rockers WOD 1: 21-15-9 Burpees KB Swings (medium weight) WOD 2: 9-15-21 Box Jumps (low box) Toes To Bar Performance & Sport...
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8.4.16 “FIT THURSDAY”

Fitness & Lifestyle ——————- Warm up 4 Rounds Burpee Broad Jump (length of gym) Bear crawl (length of gym back) 5 Wall Walks Core Tabata 4 Rounds of each movement Hspu Static Holds Superman Hold Knee Raises Static Hold (Knees above Hip...
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7.28.16 “FIT THURSDAY”

Fitness & Lifestyle ——————– TODAYS WOD WARM UP: Team Relay 3 rounds Run 100m Run 200m Run 400m CORE Tabats Situps score is lowest round full tabata is 8 rounds WOD 1 AMRAP 10 Teams of 2 Athlete 1 performs one full round and then rests...
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7.21.16 “FIT THURSDAY”

Fitness & Lifestyle ——————– WARM-UP 12 minutes of: 10 wall Balls (20/15) 10 wall ball situps 10 Off Slam Ball Push Ups 10 wall ball vtwists 200m Run w/ Ball CORE (6) 200 ABMAT Situps for time 8 minute cap CIRCUIT #1 – 30 seconds each,...
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7.14.16 “FIT THURSDAY”

“Fitness & Lifestyle” A. WARM UP Teams of 2 P1 – Row for Cals P2 – Carry/Run 100m KB Farmers walk (53,35) 200m Run with Med Ball (20/14) 400m Run B. CORE :30 second plank Rest :30 1:00 plank Rest 1:00 2 Minute Plank FIT WOD 1 3 Rounds of: :45 seconds on/ :15...
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