Monday

Barbells For Boobs

Barbells For Boobs was a HUGE SUCESS!!
We raised $2000! Thank you all so much!

 

Warm Up:
Run 800m
2 Rounds
15 Air Squats
15 Sit Ups
10 Burpees

Strength:
Practice Hang Squat Snatches
5-5-5-3-3

WOD:
Part 1
AMRAP in 7 min:
5 Squat Cleans (117/75#)
10 Box Jumps (24/20″)
15 Wall Balls (20/14#)

Rest 3 Min

Part 2
For Time:
Complete as many rounds and reps you just got in the 7 min AMRAP as fast as you can! GO!

 

Categories WOD

Saturday

Happy Barbells for Boobs Day!

Happy Barbells for Boobs Day!! Join us at 8am only for “Grace”

Wear Something Pink!

Today we workout to cure Breast Cancer!!

Recoil has raised over $1000 to help the fight!

Please Donate Here! To Help support the Cause!

 

 

Categories WOD

Friday

Workout of the Day

Happy Friday!
See everyone tomorrow in PINK at 8am for
Barbells for Boobies Event!! Bring the Fam!
No 9am class tomorrow!

Warm Up:
Run or Row 1 Mile
2 Rounds
10 Hang Squat Cleans (light DB’s)
10 Push Ups

WOD:
Create your own workout or make up one from this week!

Practice a lift or gymnastic skill!

Have Fun!

 

Categories WOD

Thursday

Workout of the Day

Barbells for Boobs is in 2 Days!
Don’t forget to get some raffle tickets at Recoil and
wear your best PINK on Saturday! (8am only)

Warm Up:
Run 800m
30-20-10 reps of:
Double Unders
Sit Ups
Jumping Jacks

WOD:
For Time: (25 Min cap)
40 Bar Muscle Ups or Chest to Bar Pull Ups
80 Calories (row/bike/ski)
120 Wall Balls (20/14#)
*Partition up however you want!

 

Categories WOD

Wednesday

Wednesday WOD

Barbells For Boobs is THIS Saturday!
Join us at 8am only for “Grace” we have raised $650 to our $1000 Goal!
DONATE HERE!!!!

 

Warm Up:
Run 1 Mile
2 Rounds
20 Sit Ups
15 Air Squats
10 Box Jumps (24/20″)

Strength Day!

KB Windmill
7-7-7-7-7 (each side=1 round)

KB Turkish Get Ups
3-3-3-3-3 (each side is 1 round)

KB “Crush Grip” Row to DL
5-5-5-5-5 (med weight, new move)

Banded Twist
8-8-8-8-8 (each side = 1 round

Categories WOD

Tuesday

 

 

 

 

 

 

 

 

What are you going to be for Halloween??
Remember our Costume Contest and Pumpkin WOD are coming up!

Warm Up:
Row Bike Or Ski 40 Cal
2 Rounds
15 Kettlebell Swings (light)
15 Back Ext
10 Push Press (light)

Strength:
Hang Clean and Jerk
10-8-5-5-3

WOD:
10 Rounds for time of:
8 Ground to OH (95/65#)
10 Bar Facing Burpees
**Look familiar

Categories WOD

Monday

Workout of the Day

Hello Monday!!!
Barbells For Boobs is THIS Saturday!
Join us at 8am only for “Grace” we have raised $650 to our $1000 Goal!
DONATE HERE!!!!

Warm Up:
Run 800m
15 Air Squats
15 Sit Ups
10 Burpees

Strength:
Front Squats
5-5-5-3-3-3-1-1

WOD:
3 Rounds for time of:
Run 400m
25 Thrusters (45/35#)
15 Knee To Elbow

Categories WOD

Saturday

Workout of the Day

Happy Saturday!!!

See you at 8 or 9am for a fun Partner WOD!

We will be practicing a little of “Grace” for our Barbells For Boobs Competition next weekend… so bring your best Clean and Jerk!

Categories WOD

Friday

Workout of the Day

Friday Already!!
Don’t Forget Barbells for Boobs is coming!
Join us October 24th 8am and Donate Here! 

Warm Up:
Run 1 Mile
Stretch and Roll Out

WOD:
Freestyle Fridays!

Create your own workout or make up on you missed from this week!

Practice your CLEAN AND JERKS!!! Grace is coming!

Categories WOD

Thursday

Thursday WOD

Warm Up:
Row 800m or Bike/Ski 40 cal
12 Slam Balls
6 Man Makers (light)

 

Skill:
2 Rounds
1 Min Wall Sit (as a team)
12 Pistol Squats (each leg)
10 Handstand Push Ups

 

WOD:
5 Rounds for time of:
25 Kettlebell Swings (53/35#)
7 Jerks (135/95#)
Row/Bike/Ski 15 Cal (must rotate machines)

Then Buy Out: 30 Back Squats (135/95) no rack

Categories WOD