For Members For Coaches

Fire Works WOD 7-4-13

Posted on Jul 4, 2013

  7  rounds for time of 4 Chest to Floor Push Ups 13 Weighted Sit Ups – go big or go home on the weight:) This will be super fast so make it count!  

Continue Reading »

The 3 S’s that will leave you Sucking WIND!

Posted on Jun 12, 2013

Sit Ups (weighted if doing the Spartan) Step Jumps (try to jump onto 1st or 2nd step of a regular staircase) Sit Thurs (R/L= 2) Do the following WOD for time  (aka as fast as you can crank this out) and post results! First 40 of each, than 30, than 20 than 10

Continue Reading »

Steps and More Steps

Posted on Jun 3, 2013

Find a full set of steps and do the following run steps 2X (up/down=1). 15 push ups and 20 squats to bottom step 100 jump ropes DO As many rounds as possible in 16 mins! Post how you did under the Comments section of the Homework on the website or on Facebook! Record extra reps […]

Continue Reading »

Hero WOD Michael

Posted on May 27, 2013

3 rounds for Time (aka as fast as u can:) – Run 800 meters (1/2 mile) – 50 Back Extensions (secure feet under a couch) – 50 sit ups Record your time under comments below~ In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Continue Reading »

Get Out of the Burpee Hole WOD

Posted on Apr 4, 2013

    Try this quick 12 minute WOD for a great workout PLUS it can help you knock out 96 Burpees if you are doing the Challenge EMOTM (Every Min on the Min)  for 8 mins do the following 12 burpees Beginners do 8 Try to go FAST to maximize the rest/recovery you get until […]

Continue Reading »

Ashlin and Mady WOD

Posted on Mar 13, 2013

The Homework was inspired by Shannon Brophy Wolter’s recent stroll with the kids. While pushing Ashlin in a very heavy stroller, Mady (8 y. o.) became too tired to walk:) So for the last 4 blocks Shannon Pushed the cart above – AND carried Mady.  Now that’s a WOD! Homework Run or walk half mile […]

Continue Reading »

2 WODS for time:)

Posted on Mar 2, 2013

Report your time for each WOD.  This is FAST and HARD!  Do it up! WOD 1 22 Inverted Burpees (or sit up to stand to V push up) 22 Box or Curb Jumps 22 Burpees — WOD 2 20 push up 500 jump ropes 20 push ups  

Continue Reading »

Opening up the Hips 16 min AMRAP

Posted on Feb 27, 2013

16 min AMRAP Climb full set of stairs 3 (or 2) steps at a time.  No skipping steps on way down!  Use banister if needed. At bottom of stairs do 20 squats and ensure crease to crease at bottom of squat and full hip extension at the top. Then do 30 total Duck Walks steps […]

Continue Reading »

16 min AMRAP

Posted on Feb 17, 2013

As Many Rounds as Possible in 16 mins of; 100 jump ropes 3 burpees Full Flight of Steps (at least 13 steps) NEWBIES – do 12  Min AMRAP (vs. 16 min).            

Continue Reading »

Stairs X 3

Posted on Feb 6, 2013

Do this little MetCon for TIME.  Report time. MetCon=Metabolic Conditioning which is a fancy CF term for a sucking wind WOD. Oh WOD= Workout of the Day. Run a full set of stairs 3X (up/down = 1). After  you complete the 3X stairs  do 100 jump ropes Repeat this 5 times for time (Newbies do […]

Continue Reading »