WOD: Jan. 11th, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs A. 2 x 3min AMRAP: 5 – Pull Ups 10 – Push Ups *2 min rest between B. 2 x 3min AMRAP: 5 – Bent bar rows (95/65) 10 – Push Press * 2min rest C. 2 x 3min AMRAP: 20 – mt. climbers 40 –...

WOD: Jan. 10th, 2018

FUEL OF THE DAY: PRE – STRENGTH: Protein / Fats A.  3 x 10 – Deadlifts @70% B.  3 x 5 – Box jumps @ 90% max C.  3 x Max reps – Double unders in 1:00 FUEL OF THE DAY: POST – STRENGTH: Protein /...

WOD: Jan. 9th, 2018

FUEL OF THE DAY: PRE – METCON Protein / Carbs 10min AMRAP of: 20 – Russian KB Swings 10 – 1 leg RDL (5each) 5 – Toes 2 Bar AFTER PARTY: COACHES CHOICE! FUEL OF THE DAY: PRE – METCON Protein /...

WOD: Jan. 8th, 2017

FUEL OF THE DAY: PRE – STRENGTH Pro / Fats Skill: Rower 3 x 1:00 for technique 2 x 1:00 for watts 5 Rounds For Quality: 5 – Strict HSPU 8 – Squat Cleans (115/75) FUEL OF THE DAY: PRE – STRENGTH Pro /...

WOD: Jan. 6th, 2017

Will You Be My Buddy? Every Minute on the Minute x 15min: 1-10min: 10 – Sit Ups For Reps – Synchro Lunges (each leg is a rep) 11-15: 6 – Sumo Deadlift High Pulls (75/55) For Reps – Synchro Burpees *Partner 1 will complete 10 sit ups, then...

WOD: Jan. 5th, 2017

FUEL OF THE DAY: PRE – METCON Protein / Carbs “Lisa’s Signature WOD” For Time: 75 – Box Jumps 50 – Pull Ups 25 – Burpees 10 – Power Cleans (95/65) FUEL OF THE DAY: PRE – METCON Protein /...