Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to the Whiteboard.
Updates and MUST DO’s: Please get your shirt and sweatshirt orders in right away and paid for. I am going to be finalizing the orders this Wednesday. Please don’t miss out on it. Christmas party tickets are still on sale. Let’s get these sold and out of the way so I can start to gather […]
3 Rounds for Time: 500 m Row 15 Burpees 15 Box Jumps
Strength WOD’s: We are on week 6 now so remember to increase your weights by 2-3% from week 4 and continue on with the first column. Marathon WOD’s: Follow Week #3 of the program. Please let me know how you are feeling on it and if you are starting to find your paces.
3 x 200m Run w/ 5 Burpees between 10 KB Windmill 15 Goblet Squats 20 BB Good Mornings 25 Sit Ups 25 Back Extensions 1:00 Pigeon Pose Each Side 1:30 Plank Hold
3 Rounds for Time: 25 Ground to Overhead 45/35 Plate 100 ft. Overhead Walking Lunge 45/35 400 m Run 45/35 10 Pull Ups
The middle of next week will be the deadline for the t-shirt orders. Please make sure you get your order and money in by then. 4 Rounds for Time: 200 m Sprint 15 Deadlifts 185/135 15 Hand Release Push Ups
AMRAP 12 Minutes: 3 Man Makers 45/25 6 Pull Ups 9 Box Jumps
I will be posting the sign up sheet for the Fit Wave Body Fat Testing tomorrow. Please get signed up as early as possible. This is a great chance to find out where you are at and this contest is always a great time. Please make sure you get your t-shirt and sweatshirt orders in […]
For Time: 100 ft Scooter Walk 30 Sit Ups 30 KB Swings 53/35 100 ft Scooter Walk 20 Sit Ups 20 KB Swings 53/35 100 ft Scooter Walk 10 Sit Ups 10 KB Swings 53/35