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Today's WOD

Today's WOD Post New Entry

Monday 10/18/21 "TOM" (modified)

Posted by Lisa C - Owner on October 17, 2021 at 6:30 PM

comments (0)

"TOM" (modified)

SKILL REVIEW: FRONT SQUAT & PUSH PRESS

4 RFT
7 RING ROWS
11 THRUSTERS
14 TOES-TO-BAR

Group 400m RUN

Thursday 10/14/21 GROUP WOD

Posted by Lisa Celentano on October 13, 2021 at 3:15 PM

comments (1)

GROUP WOD

4 ROUNDS: 40 sec. on/ 20 sec. rest (transition to next exercise)

Jump Rope

KB Swings

Lateral Burpees

Dumbbell Front Squats

Box Jumps/Step Ups

Wednesday 10/13/21

Posted by Lisa Celentano on October 12, 2021 at 4:20 PM

comments (2)

WOD

5 Rounds

200m Run or 300m Row

10 Bench Press AHAHP

5 Burpee Pull Ups

Tuesday 10/12/21 SLOSH PIPE WOD

Posted by Lisa Celentano on October 11, 2021 at 3:35 PM

comments (6)

WOD

SKILL REVIEW: DEADLIFT

SKILL REVIEW: Deadlift (DL)

5 Rounds

200 yd Run: 100yd fwd/100yd bkwd

20 CF Ab Mat Sit Ups with weight

10 Deadlifts

10 Slosh Pipe Push Press

Monday 10/11/21 HERO WOD Cameron

Posted by Lisa Celentano on October 10, 2021 at 10:20 PM

comments (6)

Thursday 10/07/21 Weighted TABATA

Posted by Lisa Celentano on October 6, 2021 at 4:25 PM

comments (35)

1. ONE LEGGED DEADLIFT
2. KB SQUATS
3. SUPERMAN PUSH UPS
4. ACCORDIAN SIT UPS

Wednesday 10/06/21 Deadlift WOD

Posted by Lisa Celentano on October 5, 2021 at 5:20 PM

comments (11)

STRENGTH: Deadlift progressions. 5-5-4-3-2 adding weight each time based on technique.

4 Rounds FT

400 m Run

20 Weighted Walking Lunges 15lb/25lb

10 Deadlifts @75% 2RM

Tuesday 10/05/21 BOOTCAMP 40:20

Posted by Lisa Celentano on October 4, 2021 at 5:25 PM

comments (5)

"BOOTCAMP 40:20"

For Repetitions

Battle rope

Rowing Planks (shown here)

Back squat 75/55#

Jump rope

Barbell Hip Bridge

Monday 10/04/21 Back Squat & Rope Climb

Posted by Lisa Celentano on October 3, 2021 at 4:35 PM

comments (7)

SKILL: BACK SQUAT

5-5-4-3-2

21 back squats Rx = BODYWEIGHT
5 rope climbs
15 back squat
3 rope climbs
9 back squats
2 rope climbs

Thursday 09/30/21 COUNTDOWN

Posted by Lisa Celentano on September 29, 2021 at 5:20 PM

comments (27)

COUNTDOWN

RUN 200m BEFORE EACH EXERCISE
50 MED BALL SIT UPS
40 WEIGHTED LUNGES
30 DOUBLE UNDERS
20 PUSH UPS

10 BOX JUMPS
1 ROPE CLIMB