Nov 20 2018
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Posted by Nick Nuzzolo

WOD for 11/21/18

Warm Up: In 12 minutes or less: 3 x 10 – Single Leg DB Step Ups 3 x 12 – Kip Swings 3 x 90ft – OH KB Walk Barbell Prep: Empty Bar Work for WOD movements WOD: 4 Rounds: 4 Min AMRAP 7 Power Cleans (75/45) 5 Press 3 Strict HSPU *rest 1:00 between […]

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Nov 19 2018
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Posted by Nick Nuzzolo

WOD for 11/20/18

Warm Up: 10 Minutes XB or Row :30/:30 *goal is 100+ cals WOD: “Drip Drop” 2RFT: 25 Ring Dips 50 SDHP (72/53) L1 – (53/35) L3 – (44/26) Performance Goal: Sub 10:00 Cash Out: Tabata: Push Ups REMINDER: NO EVENING CLASSES ON WEDNESDAY 11/21

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Nov 18 2018
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Posted by Nick Nuzzolo

WOD for 11/19/18

Warm Up: a.) Dynamic + KB Work b.) 6 Minute WAMRAP: 12 PVC OHS 12 Leg Swings (front to back, 6/6) 1 Shuttle Run WOD: 18 Min AMRAP: 14 OHS (95/65) 100 Double Unders 14 Front Squats 50 Double Unders 14 Back Racked Lunges 25 Double Unders L1/L3 – (75/45) Performance Goal: 3 Rounds REMINDER: […]

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Nov 17 2018
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Posted by Nick Nuzzolo

WOD for 11/18/18

SUNDAY FUNDAY! Warm Up: a.) 4 Minute Row 4 Minute Bike 4 Minutes Mobility b.) 4 Sets: :15 Plank :15 Supermans :15 Side Plank L :15 Side Plank R WOD: 25-20-15-10 Burpees Hollow Rocks *between each set 90ft Dball Hug carry (100/80) Performance Goal: Sub 8:00 Cash Out: Tabata: Russian Swings (72/52)

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Nov 16 2018
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Posted by Nick Nuzzolo

WOD for 11/17/18

*in two person teams WOD: 8 Minute AMRAP: 20 TTB 12 DBall Over Shoulder (100/80) 10 Press (95/65) -Rest 1:30- 9 Minute AMRAP: 30 Tuck Crunch 12 Dball Over Shoulder 10 Push Press -Rest 1:30- 10 Minute AMRAP: 40 Ab Mat Sit Ups 12 DBall Over Shoulder 10 Push Jerks *reps must be split evenly […]

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Nov 15 2018
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Posted by Nick Nuzzolo

WOD for 11/16/18

Warm Up: a.) 30/20/30 Air Squat/Pass Through/PVC OHS b.) 3 x 10 – Windmills (5/5) 3 x 12 GHDSU or Weighted Sit Ups Squat Prep: Pigeon/Couch/Banded Hip Flexor Stretches WOD: 50 Cals XB –rest 2:00– 50 HSPU –rest 2:00– 50 BS (155/105) L1 – (135/95) L3 – (95/65) Performance Goal: Sub 19:00 Time Cap 20:00

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Nov 14 2018
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Posted by Nick Nuzzolo

WOD for 11/15/18

Warm Up: a.) 6 Minutes on Rower: 1 Min Hard 2 Min Easy 1 Min Easy 2 Min Hard b.) 4 Rounds: :15 Air Squats :15 Jumping Jacks :15 Mtn Climbers :15 Single Unders WOD: 6RFT: 10 DB Snatch (50/35) 7 Wall Balls (20/14) 4 Burpee Box Jump Overs (24/20) L1 – (40/25) L3 – […]

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Nov 13 2018
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Posted by Nick Nuzzolo

WOD for 11/14/18

Warm Up: In 12 Minutes or less complete: 3 x 15 – Banded Hollow Rocks 3 x 12 – Banded Push Ups 3 x 10 – Weighted Pull Ups/Ring Rows **Accessory is key!** WOD: 9 Min AMRAP: 2 Rope Climbs 12 OH DB Lunge Steps (50/35) L1 – (40/25) L3 – (30/20) Performance Goal: 4 […]

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Nov 12 2018
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Posted by Nick Nuzzolo

WOD for 11/13/18

Warm Up: 6 Minute WAMRAP: 4 Broad Jumps 8 Ring Rows 12 Plyo Skiers Strength: EMOM 10: 3 Push Jerks *build to 75-80% of 1RM across the 10:00 WOD: 4 Rounds: With a 2:30 Running Clock: 500m Row *remaining time max push ups L1/L3 – (400m Row) Performance Goal: ALLLL the push ups!

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Nov 11 2018
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Posted by Nick Nuzzolo

WOD for 11/12/18

THANK YOU TO ALL OF OUR VETERANS! *ONLY 1 CLASS TODAY (11/12) @ 9AM!* Warm Up: 5 Minutes XB :35/:25 WOD Prep: -DL / Front Squat P.O.P -Build to WOD Weight WOD: “Bell” 3RFT: 21 DL (185/125) 15 Pull Ups 9 Front Squats L1 – (155/105) L3 – (135/95) Performance Goal: Sub 9:30 Air Force […]

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