Workout of the Day (WOD)

Wednesday 7/3/13

The holiday schedule has been updated.  Register for classes!  If you are out of town this weekend, have a fun, safe holiday weekend!!!  Be ready to hit it hard on Monday.

Don't forget to register for the throwdown at we need participants, judges and volunteers to make this a smooth and kick a$$ event. 

Plus Medals will go to the winner of every WOD

We still want to see who the most well rounded athlete and overall champion for the competition is, but we also think it’s important to recognize each standout for every WOD.  That’s right; we will be handing out medals for the person and team that win each WOD.  We’ve all been to a competition and felt that one WOD was right up our alley.  Now it’s time to go out there and prove it -  just make sure you leave something in the tank because you will have more WOD’s ahead of you.  Game On!!!!

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Challenge:  After your warm up do the coaches challenge

Since this is a holiday week, I'm making two versions for today's WOD.  If you worked out on Tuesday then do the double unders and ring dips, if you didn't WOD on Tuesday then do the Wall Balls.  Everyone does deadlift :-)

12 Deadlifts (315/205)
50 Double Unders or 40 Wall Balls (20/14 women 9 foot target)
10 Ring Dips
9 Deadlifts
50 Double Unders or 30 Wall Balls
10 Ring Dips
6 Deadlifts
50 Double Unders or 20 Wall Balls
10 Ring Dips
3 Deadlifts
50 Double Unders or 10 Wall Balls
10 Ring Dips

Congrats to Ella, she was the only person to beat Coach Lance by getting 31 burpees in one minute.  Honorable mentions to LaBaw and Putter for getting 30 burpees. 

The July Coaches challenge is against Coach -E-, see video below.  The challenge:  90 seconds max Kettlebell Swings (55/35) 

Today's Workout

Tomorrow's Workout