Category Archives: wods

Friday

2 minutes max rep Double Unders

2 minute max rep AB-Mat sit ups

90 seconds max rep Double Unders

90 seconds max rep AB-Mat sit ups

60 seconds  max rep Double Unders

60 seconds max rep AB-Mat sit ups

30 seconds  max rep Double Unders

30 seconds max rep AB-Mat sit ups

 

 

 

 

 

 

 

 

 

Thursday

Rest Day/GOAT day

 

 

 

 

 

Goats are weaknesses, and you are only as fit as your weakest link. On “Goat Days” we create individual workouts for each athlete to improve their weakest link. The easiest way to decide what your goats are is to figure out what you would hate to see programmed in a WOD. Think about one to three movements that give you trouble and we’ll help you create a WOD.

 

 

 

 

 

 

 

 

Don’t forget to come celebrate with us tomorrow at the Rusty Nail! The fun starts at 9pm.

Tuesday

Front Squat

15 minutes to establish

1-1-1-1-1

 

*then*

 

50 GHD sit ups / 50 Back Extensions for time

 

 

 

 

 

 

 

 

Congratulations to Edison and Nikki on their completion of On-Ramp.

Welcome to the Big Easy Family!

:ATTENTION:

Tacky Sweater Christmas Party Friday night at the Rusty Nail.  Party starts at 9pm.  Hope to see everyone out there!

Monday

Death by Pull up

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as need.

 

 

 

 

 

 

 

 

 

Congratulations to Mike on his completion of On-Ramp.

Welcome to the Big Easy Family!

:ATTNETION:

The last day to pre order a hoodie is Wednesday.  Also, don’t forget about our Tacky Christmas Sweater/ End of the World Party this Friday night at the Rusty Nail.  Hope to see everyone there!

Sunday

REST DAY

 

 

 

 

 

 

:ATTENTION:

Tacky Christmas Sweater/End of the World Party this Friday night at the Rusty Nail from 9pm-midnight.  RSVP to receive free drink tickets.

Clothing drive ends Tuesday the 18th of December.  Thanks to everyone who has donated to make this a very successful first charity event.

Want to play some KICK BALL!?!?!?!  

Let Zack know if you are interested.  $10 dollars to play and that includes pizza and beer. The money is going to St. Baldricks children cancer research.  Need to know by the 20th of December.  10 person minimum on a team.  The tournament is on January 12th.  

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