Workout of the Day (WOD)

Thursday 9/1/11

A couple of things.  First, our Labor Day weekend schedule will be our regular classes on Saturday, 9 & 10am.  We will have only one class on Monday, Labor day which will be at 10am. 

Turph showing off his hockey handstand.  Love it!!!!  


Let's change it up the next two days.  I know a bunch of you are going to be making this a long Labor Day weekend and you'll look at the website and think to yourself "oooh I really want to do that workout".  I know because I've been there many many times.  So I'm going to post two WODs for you to pick and choose which one you want to do.  If you're coming Thursday and Friday then you can pick which one you want to do on which day.  If you're only attending one day then pick the one you want.

I know what you're thinking....Wow both WODs look awesome, how do I pick.  I can't choose, can I combine the two into one super duper awesome WOD?  Sorry but you can't, if you're having trouble deciding which one to do, ask a coach :-) We are here to help.

Option 1:  has no strength or skill before the WOD

WOD: “Twisted”  

5 Deadlift (365/205)

100m Run with Med Ball

10 Deadlift (315/185)

200m Run with Med Ball

15 Deadlift (225/155lbs)

400 Run w/ Med Ball

20 Deadlift (155/135lbs)

800m Run W Medball


Option 2:
Strength/Skill: Jerk

5 rounds for time:

30 double unders

20 kb swings (55/35)

10 burpees

More pictures from the WODfest.  It's nice to see Richard in front of the camera beasting the WODs like we see him do week after week.


Today's Workout

Tomorrow's Workout