Row, Row, Row Your....Concept 2

A little bit of rowing today. We will work on technique prior to the WOD to ensure everyone keeps a smooth and consistent row.....

WOD: 4x500m Row
-You may not row more than 3 seconds slower than your first row. Each round that is more than 3 seconds slower will result in a 20 burpee penalty.

Short WOD Today!

With the returning students and such the next few weeks should be awesome! We should be having great numbers, new and old faces, and a lot of goals being met! I am very proud of all of the athletes who have come in and given it their all! A lot of personal records and achievements have happened in the past few weeks and I want to keep it rolling!

WOD: 10 Rounds for time...
10 HR Push-Ups
10 T2B

New Week!

We are having great turn-outs in classes, new people showing up and making gains, and a lot of people meeting goals and expectations that I knew were possible! I hope to see a lot of faces in this week!

WOD: 4 Rounds
Lunge approx 100ft w/ OH Lunge
15 Burpees

Back Squats!

I'm a firm believer that Heavy Back Squats and enough Meat can cure anything (Just kidding....or am I???)

WOD: Every 30 seconds, perform 3 Back Squats for 10 Rounds. GO HEAVY!!!!! See you at the box!

A Hint of the Games Today....

Sorry for the late post everyone! Here you go!
WOD:
1 Min Row (Cal)
Rest 1 Min
Max L-Sit Hold (Time)
Rest 1 Min
Max Wall Balls in 1 Min (Reps)
Rest 1 Min
Max Box-Jump in 1 Min (Reps)
Rest 1 Min
Max Strict Pull-Ups (Reps)
Rest 1 Min
Max Air-Squats in 1 Min
Rest 2 Min
Max Burpees in 1 Min

Nice Job Yesterday

Just wanted to give a shout out to all the teams yesterday that did very well with such a long row! Very Proud of Everyone!

WOD: 5 Rounds For Time
4 HSPU
8 Squat Cleans

Please let me know what times would be good for all of you for a nutritional lecture. Currently, we are trying to have CSC talk about proper nutrition when it comes to performing these intense workouts and would like to establish a time of day that would be most appropriate!

Hope You Had A Great Weekend!

Let's get in and do some work!

WOD: Team ROW
Depending on number in a team, a distance of 4, 7, or 10 thousand meters must be covered. 1 Person May Row at a time. While that 1 person Rows, the rest of the team will be doing KB Swings or T2B. KB must always be moving or one person must be hanging on the bar. Each rep=1 Seconds off total time.