WOD: each team must complete 5 rounds for time of:
10 Burpees
15 Knees To Elbows
20 Swings
25 Squats
Team Kick Ass!
Mindy
Georgie
Damon
Paul
24:03
Team Knees To Sommewhere
Becky
Jess
Mike
Brian N.
29:49
Warm-up: Dynamic + 500m row / 3 rounds of: shoulder triplet - Sampson stretch - 10 sit-ups -
10 supermans - 10 mountain climbers - 10 squats - 5 push-ups
WOD: For time complete:
30 - 20 - 10 Hang power cleans Men 95lbs - Women 65lbs
15 - 10 - 5 Pull-ups
Becky 12:40 45lbs black band
Mike [...]
Warm-up: Dynamic + 500m row / 3 rounds of: shoulder triplet - Sampson stretch - 10 sit-ups - 10 supermans -
10 mountain climbers - 30 jumping jacks
WOD: 5 rounds for time of:
20 Push Press
20 Box Jumps
Annie 50lbs NFT
Jim skill work
Fabio 12:55 80lbs + 25lb vest
John 11:12 80lbs
John S. 16:37 80lbs
Ted 12:41 60lbs
Tom 14:38 [...]
Deadlift PR Day
Becky 120lbs
Mike 270lbs
Fabio 360lbs
John P. 285lbs
Caitlin 170lbs
Ted 275lbs
Damon 260lbs
Georgie 160lbs
A few make ups this week but so far Everybody Hit A PR!
Update Deadlift PR make ups from Thursday
Mindy 185lbs
Clarke 240lbs
Warm-up: Dynamic / 3 rounds of: shoulder triplet - Sampson stretch - 10 sit-ups - 10 supermans -
10 lunges - 10 pvc push press - 30 jumping jacks
Skill Work: Front Squat Rack w/ 45lb bar
10, 8, 6, 4, 2 reps
WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds of:
Squat
Push-ups
This WOD has no time component but a strict emphasis on [...]
Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 lunges-
10 pull-ups-10 mountain climbers-30 jumping jacks
WOD: For Time Complete
100 Burpees
Sarah 15:32
Mindy 14:42
Annie 8:52
Hillery 14:51
Clarke 8:49
Caitlin 12:35
Ted 14:26
Damon 7:08
Fabio 6:38
John S. 9:50
Jess 10:24
Joan 13:09
“Barbara”
5 rounds of
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest 3 minutes between rounds
John P.
1. 3:06
2. 3:07
3. 3:24
4. 3:42
5. 4:00
Warm-up: dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-10 squats-
10 pull-ups-10 mountain climbers-30 jumping jacks
WOD: For time each team completes
7500m row
500 reps 35lb kettlebell swings
Team 1. 32:26
Brian
Damon
John S.
Mindy
Team 2. 32:56
Paul
Tom R.
Sarah
Jess
Warm-up: dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 lunges-10 push-ups-
10 mountain climbers-30 jumping jacks
WOD: For Time Complete
200 jumprope
100 sit-ups
150 jumprope
75 step-ups
100 jumprope
50 supermans
Mike 15:01
Becky 16:11
Clarke 14:50
Hillery 13:42
Annie 11:10
Mindy 13:49
Caitlin 11:49
Damon 12:30
Georgie 11:26
Ted 11:35
Duffy Kettlebell Snatches & Weighted Pull-ups
This Sunday Richardson Kickboxing is holding it’s Grand Opening.
This is a great chance for you guys to go check out our new home and the world class facilities you will have access to.
Here is the link: Richardson Kickboxing Grand Opening
Check out the Class Demo schedule.
Warm-up: Dynamic / 3 rounds of: shoulder triplet-Sampson stretch-10 sit-ups-10 supermans-
10 mountain climbers-10 lunges-30 jumping jacks
WOD: For time complete
500m row x 1
5 rounds of:
10 push-ups
20 slamballs
Annie 9:00
Becky 14:30
Mike 12:52
Hillery 10:05
Mindy 10:27
Fabio 7:43
Sarah skill work
Jess 10:00
John S. 8:18
Mike 10:05
Paul 8:28
Ted 8:28
Georgie 9:42
Tom R. 9:19
Clarke 8:45
Main Site WOD
Joey 18:19 (Rx’d)
Brian N. [...]
