110930 WOD

"Seal Training"

5 Rds Of:
10 Burpees
20 Box Jumps
30 Pushups
40 Squats
50 Lunge Steps

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110929 WOD

Weighted Pullups

10,3,2,1

Rest 5 Minutes

Buster
21-15-9
Deadlift (225)
OHS (135)

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110928 WOD

Back Squat
10,3,2,1

Rest 5 Minutes

It's On Now
10-9-8-7-6-5-4-3-2-1
Thrusters (95/65)
1-2-3-4-5-6-7-8-9-10
Bar Hop Burpees

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110927 WOD

Bench Press

10,3,2,1

Rest 5 Minutes

"ACS Special"

21-18-15-12-9

Push Ups

Sit Ups

Dips

Lunge Steps

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110926 WOD

Snatch
10,3,2,1

Rest 5 Minutes

100 Double Unders

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110924 Open Gym

110923 WOD

Hard Charger
50 Burpees, 100m Run
40 Burpees, 200m Run
30 Burpees, 300m Run
20 Burpees, 400m Run
10 Burpees, 500m Run

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110922 WOD

OHS
10,3,2,1

Rest 5 Minutes

"Death by Box Jumps"
10 Rounds Of:
(1 round consists of 50seconds work, 10 seconds rest)
Box Jumps

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110921 WOD

Family Fun Night Workout

AMRAP (20min)

Bear Crawl (10 yards)

10 Jumping Jacks

Crab Walk (10 yards)

10 Squats

Skipping (10 yards)

10 Pushups

Ankle Flips (10 yards)

10 Situps

Run (40 yards)

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110920 WOD

 Deadlifts

10,3,2,1

Rest 5 Minutes

CFG 11.1

Athlete Workout: Double-under / Power snatch

10 min AMRAP of:
30 Double-unders
15 Power snatch

Read the full workout description and watch the video

See the results: Men | Women | Masters Men | Masters Women | Teams

110919 WOD

Press

10,3,3,3

Rest 5 Minutes

Helen
3 Rds Of:
400m Run
21 Swings (55)
12 Pullups

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Family Fitness Night

Please join us for 

FAMILY FITNESS NIGHT 

at Hummer Sports Park on

 Wednesday, Sept 21st . 

We'll be having FREE

workouts at 5:00pm and 6:30pm.

(Kids are VERY Welcome!!)

110917 Open Gym

110916 WOD

Filthy 50
50 Box Jumps
50 Jumping Pullups
50 Swings (35)
50 Lunges
50 Knees to Elbows
50 Back Extensions
50 Wallballs
50 Burpees
50 Double Unders

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110915 WOD

RDL

5,5,5,5

Rest 5 Minutes

"Tiger"
5 Rds Of:
20 Box Jumps
20 Ball Slams
20 Bent Over Rows (50lbs dumbells)

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110914 WOD

Power Clean
10,3,2,1

Rest 5 Minutes

Gas Attack
10 Rds Of:
30sec Gassers
30sec Rest

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110913 WOD

Split Jerk
10,3,3,3

Rest 5 Minutes

Fair Enough
AMRAP (9min)
5 HSP
10 Med-ball Cleans
15 Swings(35/20)

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110912 WOD

1-Leg Squat
10,5,5,5

Rest 5 Min

Bass Ackwards
3 Rds Of:
21 Wallballs
21 Showme Pushups
200m Backwards Run

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110910 Open Gym

110909 WOD

"CF-Montgomery"

400m Run
50 Jumping Squats
40 Pushups
30 Knees to Elbows
20 Burpees
10 Deadlifts (185)
20 Burpees
30 Knees to Elbows
40 Pushups
50 Jumping Squats
400m Run

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110908 WOD

Clean&Jerk10,3,3,3

Rest 5 Minutes

110908
10-9-8-7-6-5-4--3-2-1
Broadjump Burpees
V-Ups

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110907 WOD

Weighted Dips
10,2,2,2

Rest 5 Minutes

Nancy
5 Rds Of:
400m Run
15 OHS (95)

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110906 WOD

Box Squat
10,5,5,5

Rest 5 Minutes

Liftoff
3 Rds Of:
400m Run
6 Deadlifts (225)
9 Box Jumps
12 Squats

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110903 Open Gym

110902 WOD

"Sucking Wind"
30 Burpees
40 Wallballs
400m Run
50 Double Unders
500m Row

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110901 WOD

Power Snatch
10,2,2,2

Rest 5 Minutes

Great for 8
AMRAP (8min)
10 Show Me Pushups
20 Jumping Squats
30 Flutterkicks

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