Sara Nelson

Monday 7.23.18 WOD

For time: 100 Sit-ups 75 Pull-ups 50 Strict handstand push-ups 25 Box jumps (36″/30″) *For today use a gymnastic kipping pull-up over a butterfly.

Continue Reading

Saturday 7.21.18 WOD

BEACH WOD Check facebook for event details and join us for a beach wod at 10am!

Continue Reading

Friday 7.20.18 WOD

5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5 Back Squat *Perform a set every 3:00 for the 9 sets.

Continue Reading

Thursday 7.19.18 WOD

AMRAP 10:00 10 Sumo deadlift high pulls (95lbs/65lbs) 10 Box jump overs (24″/20″) 10 Front rack reverse lunges (95lbs/65lbs)

Continue Reading

Wednesday 7.18.18 WOD

WORKOUT, PART 1 12:00 to establish a 1 rep max shoulder press *Compare to 4/27 WORKOUT, PART 2 For reps: 2 Rounds 2:00 Max rep strict pull-ups 1:00 Rest 2:00 Max rep ring push-ups 1:00 Rest 2:00 Max double kettlebell front rack walk (53lbs/35lbs). Every 25 feet counts as a rep. 1:00 Rest

Continue Reading

Tuesday 7.17.18 WOD

AMRAP 25:00 Run 400 meters *Rest the same amount of time that you ran.

Continue Reading

Monday 7.16.18 WOD

For time: 3 Rounds 30 Kettlebell swings (70lbs/53lbs) 30 Wall ball shots (20lbs/14lbs to 10’/9′)

Continue Reading

Saturday 7.14.18 WOD

With a partner for time: 5 Rounds Partner 1: 14 Split jerks (125lbs/85lbs) *Must alternate which leg is forward. 14 Plate overhead jumping lunges (35lbs/25lbs) Partner 2: 14 Split jerks (125lbs/85lbs) *Must alternate which leg is forward. 14 Plate overhead jumping lunges (35lbs/25lbs) *One partner does 14 split jerks and 14 lunges and then the next person does 14 split jerks and 14 lunges, that is one round.

Continue Reading

Friday 7.13.18 WOD

“Josie” For time: 1-mile Run Then, 3 rounds of:  30 Burpees  4 Power cleans (155lbs/105lbs)  6 Front squats (155lbs/105lbs) Then, 1-mile run *Wear a 20lbs/14lbs vest if you have one.

Continue Reading

Thursday 7.12.18 WOD

Workout, part 1  Every 3:00 for 5 sets 3 Thrusters Workout, part 2 Every 3:00 for 5 sets 3 Push Jerk

Continue Reading