Aarons Picks!

Today was Aarons last day, so she got to pick her faves!

We did a tabata WOD with Rowing, Sit-ups, Jump Rope and Push-ups.

Cardio Blast!

Thanks for a good workout Aaron! We'll miss you!



Total Body

What was supposed to be a 5k turned into:

3-3-3-3-3

Back Squats

AND

Ladder Push-ups to 15 minutes...or until you can't complete a round.

Ex:

1st min.= 1 push-up

2nd min.= 2 push-ups

.

.

.

.

15 min.= 15 push-ups

Rest Day!

Well, not really resting.

With partners we did 8 rounds of suicides and KB swings.

While one partner ran their suicides, the other partner did continuous swings.

Cardio blast today!

*No evening sessions Today! Oct. 26th!



Change up!

WOD of The Day:

10 Rounds of:

5 Dips

10 Box Jumps

15 Sit-ups

It was a busy night! Everyone rocked the WOD today!!!

Remember: No evening sessions Tues. the 26th!



Lion and Tigers and Bear.......crawls

What a fun Thursday morning!

5 Rounds of:

100 ft. Bear Crawls

100 ft. Long jump with 3 burpees every 5 jumps!

Looks like it was harder than anticipated, the legs were feelin' wobbly this morning!



The long one

10 Rounds of:

Run 150m

7 Pull-ups

7 Front Squats (135/95)

7 HSPU's

It took around 40 minutes for most, but you finished! Great job!



Cleaning up

Today:

15 Hang power cleans (135/95)

15 Burpees

No one was happy about the burpees....but you troopers pulled through!



Legs, legs, legs

Yesterdays WOD:

15 Burpees

50 ft. Lunge Steps

25 Sit-ups

Lunges after the 150 wall balls on Wednesday wasn't easy!



Tabata this

Tabata Rowing

Rest 1 minute

Tabata Squats

Rest 1 minute

Tabata Push-Ups

Rest 1 minute

Tabata Pull-Ups

Rest 1 minute

Tabata Sit-Ups

Rest 1 minute

*Tabata means that you do 20 seconds of work with a 10 second rest for a total of 8 rounds (4 minutes)*

Take it easy

10-9-8-7-6-5-4-3-2-1

Push-ups

Pull-ups

KB Swings

KTE's

Sit-ups

There was lots of movement at CODE tonight! From pull-up bars to ab mats, everyone did great tonight!



Can you take me higher?

Yesterdays WOD was a goooood one!

50 Back squats

5 Rope climbs

40 Back Squats

4 Rope climbs

30 Back squats

3 Rope climbs

20 Back squats

2 Rope climbs

10 Back squats

1 Rope climb

 



Modified Rope climbs