Category Archives: Benchmark WOD

Friday, December 14, 2012

HAPPY BIRTHDAY KO!

Schedule Change TODAY:

6am, 8am, and Noon Classes ONLY. All evening classes are cancelled for Dodgeball. The fun starts at 5:30pm. Teams of 6 at Orchard Mesa Middle School. One toy donation per player please (Goes to Toys-4-Tots, new and unwrapped). There will be food, but bringing a potluck side sure would be appreciated!!

W-U:
10min Coach Choice

S-WOD:
1RM Barbell Turkish Get Up
*Up and down on both sides

D-WOD:
“Fran”
21-15-9 reps for time of-
Thruster (95#/65#)
Pull-Ups

C-D:
Ext Rot Shoulder Smash & Overhead T-Spine Mob

Wednesday, December 12, 2012

Schedule Change this Friday, 12/14:

6am, 8am, and Noon Classes ONLY. All evening classes are cancelled in an effort to allow you time for D-O-D-G-E-B-A-L-L…….

W-U:
Warm Up #4

S-WOD:
ME Box Jump
D-WOD:
“Cindy”
AMRAP in 20min of-
5 Pull-Ups
10 Push-Ups
15 Squats
C-D:
Hip Capsule Ext Rot
This is Ryan Moody. He has MAD hops. Like 70″ worth. Try to be like Ryan Moody on your S-WOD today!

Tuesday, December 11, 2012

W-U:
10min Coach Choice

S-WOD:
ME 500m Row
MEUB HSPU’s

D-WOD:
“Annie”
50-40-30-20-10 reps for time of-
Double Unders
Sit-Ups

C-D:
Banded Heel Cord w/ Ant Bias

1 year ago. Remember that? Crazy.

Correction: Dodgeball this Friday is at Orchard Mesa Middle School (NOT Grand Mesa Middle School), oops!

Also, please note our Friday, 12/14 schedule change as well:
6am, 8am and Noon classes only. All evening classes are cancelled in an effort to allow maximum dodgeball participants!!!