WOD BLOG

EAST Side Burnet and Downtown: A: EMOM 5 min: 5 Snatch Balance B: EMOM 5 min: 8 BB Muscle Snatch C: EMOM 5 min: 10 Snatch Grip PP D: 1 round for time 100 Double Unders 400m run WEST Side Burnet…

9.12.14

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9/11 & 9/12 WOD: 5rds: 5 Burpee Broad Jump 10 SDHP 15 Russian Sit Ups Run 100m RX: 35/55# Score: For Time. 12min Cap

Burpees

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  EAST Side Burnet and Downtown: A: EMOM x 10 min:  3 Hang Power Snatch B: CC Flyers - 3 rounds for time 400 m Run 21 Box Jumps 24/20 12 OHSQ 95/65 WEST Side Burnet and Dwntown: A: Back Squat…

9.11.14 Wods

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EAST Side Burnet and Downtown: A:Back Squat 3x5 @ 75%, 80%, 85% B: E90S Barbell Complex:  2 Deadlift, 3 Clean, 5 Hang Power Clean C: Dynamax Core Work 5x Partner Around the world Sit up - Russian Twist - Cradle…

9.10.14 Dynamax Duo WOD

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Join us this Saturday, 9/13, at 8:30am at Townlake under the Mopac Bridge for our monthly free community workout! Open to the public. 9/9 & 9/10 WOD: Every 3 minutes x 5 rounds: 200 m run 10 alternating KB push…

Free workout

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EAST Side Burnet and Downtown: Back Squat 3x5 @ 75%, 80%, 85% Tabata KB Press Hold RT KB Press Hold LF Goblet Squat 15 KB swings 24/16 WEST Side Burnet and Dwntown: A: EMOM 5 min:  5  snatch balance B: EMOM…

9.9.14 Tabata KB

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What do you get when you take a group of women, sprinkle in some lunges, sprints, and core work, turn up the tunes ladies like and add in Coach Carey Kepler? You get the women’s only class, also known as…

The Club: High and Tight

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EAST Side Burnet and Downtown: 3 rounds for time 15 Deadlifts 135/95 30 walking lunge OH plate carry 45/25 400m run 15 KB swings 24/16 WEST Side Burnet and Dwntown: 3 rounds for time  7 reps Bear Complex 95/65 400m Run…

9.8.14 Hamstring Heaven

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EAST Side Burnet and Downtown: A: Box Squat 5x5 B: 5 min AMRAP 6 Burpess 10 OHSQ 95/65 Rest 2 Min - 5 min AMRAP 5 Hang Cleans 95/65 5 Sh2OH WEST Side Burnet and Downtown: A1: Barbell Good Mornings 3x10 A2:…

9.5.14 WOD Double Trouble

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9/4 & 9/5 WOD: 4 Rounds: Dual KB Complex 7 Dual Sumo Deadlifts 5 Dual Cleans 3 Dual Front Squats 1 Dual Push Jerk * 1 Person Works 1 Person Rests or does 5 Push Ups & 7 Sit Ups…

Dual KBs

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