Tuesday, August 24, 2010 WOD

Weighted Pullups 5x5
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Max rounds in 20 min:
10 Ring Pushups
20 Situps

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Monday, August 23, 2010 WOD

10 Minutes of gymnastics practice...
-Handstands/Cartwheels/Roundoffs/Bridges/Kipups/etc...
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WOD:
From the main site (a few years back)...

3 Rounds for time:
50 Double-Unders
75 Squats

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Saturday 11am Complimentary Session @ Lululemon Athletica Showroom!

Who is ready for some functional training?!

Join us at Lululemon's Fort Worth Showroom.  All are welcome and encouraged to participate!

2200 West 7th Street, Suite 104

Fort Worth, TX, 76102

 

Warmup:

4 Rounds of...

5 Rotations

10 OHS

15 Lunges

 

Skill Work:

-30 solid reps of Squat Snatch

(only count the decent ones)

-KB Clean & Jerk form

 

WOD:

5 Rounds for time:

10 KB Power Clean to Overhead

30 Double-Unders

 

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Tabata Squats

Friday, August 20, 2010 WOD

It's been a year and two days since we last did this one.  Goal is under 10 min...
150 Burpees for time

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Thursday, August 19, 2010 WOD

Meet at top of the hill...

5 Rounds for time:
20 HSPU
20 Box Jumps
Run Down/Run Up

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15-20 min stretch after & foam roller

Wednesday, August 18, 2010 WOD

Parkour Warmup:
-Kong Vault and obstacle course

WOD: Midline Strength Craziness
(21-18-15-12-9-6-3)
KTE
Skin the Cat
Situps

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-Use a treebranch, or rings
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Bottom to Bottom Tabata Squats!

Tuesday, August 16, 2010 WOD

150 Pushups or 100 Games-Style Pushups for time
400m Run @ each rest

Post method & number of sets/runs to comments

(20 minutes of stretching after wod)

Monday, August 16, 2010 WOD

Meet at the bottom of the hill...

For time:
50 Handstand Pushups
50 ft Walking Lunges
30 Pullups
50 ft Walking Lunges
50 Box Jumps
50 ft Walking Lunges
30 Burpees

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Saturday, August 14, 2010 Free Session!

11:00 Free Session at Tillery Park!
-
-Click here for directions.  Head South on Forest Park from I30, take a right on Huntington.
-Official address is 2200 Rockridge Terrace
-Free Session open to anyone!

"Fun with Plates!"
For time:
100 Weighted Pushups
Weighted Lap
100 Overhead Lunges (arms locked!)
Weighted Lap
100 Situps (feet anchored)
Weighted Lap

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(45 lb plate for men/25 lb plate for women)
(50 reps for beginner/75 reps for intermediate/100 reps for advanced)
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-Plate Farmer Carry

Friday, August 13, 2010 WOD

Meet at the bottom of the hill!

Warmup:
Shoulder Warmup/Handstand practice
10-15 min of skillwork on the rings

WOD:
30 Muscle-Ups for time

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-mods will be offered for dips
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Tabata Situps after