WOD

1 2 3 80

1/15 – 1/20
Mike Tulimiero  |   wods  |   January 13, 2018  |  0 Comments



Monday

A) Open Prep EMOM 12

1) DU (20-40)

2) DB snatch (12-16)

B) AMRAP 9

2 rounds of 3 G2OH(135/95) and 3 T2B

then

2 rounds of 6 G2OH and 6 T2B

then

2 rounds of 9 and 9

1/8 – 1/13
Mike Tulimiero  |   wods  |   January 7, 2018  |  0 Comments

Monday

A) Barbell conditioning

EMOM 12

2HPC + 2FS + 2PJ

B) 4 Rounds

12 T2B

10 Burpee Box Jumps



Barbell Club: A) Tall snatch drills / high hang snatch speed work  B) Tempo squ

1/2-1/6
Mike Tulimiero  |   wods  |   January 1, 2018  |  0 Comments

Tuesday

CrossFit Open WOD 17.5

10 Rounds:

9 thrusters (95/65)

35 DU

*scaled  65/45lbs and 35single unders

 

Wednesday

A) Core Work

4 Rounds

:20 v-ups

:20 Russian

12/25-12/30
Mike Tulimiero  |   wods  |   December 23, 2017  |  0 Comments

Monday

Merry Christmas!

 

Tuesday

Closed

 

Wednesday

Interval AMRAP

5 Rounds:

1) power cleans :30 on/ :30 off

2) jump rope :30 on/ :30 off

3) chest-to-bar :3

12/11 – 12/16
Mike Tulimiero  |   wods  |   December 8, 2017  |  0 Comments



Monday

3 rounds:

10 hang power cleans (135/95)

10 shoulder-to-overhead

then

150ft of Lunge, lunge, thruster



Tuesday

A) 15min AMRAP

Row (or bike) for calories

B) Acce

12/4 – 12/9
Mike Tulimiero  |   wods  |   December 3, 2017  |  0 Comments



Monday

A) Appetizer

3 Rounds

8 T2b

8 Dips/push-ups

8 American KBS

8 Wall balls

B) Entree

5x5 Back Squat

C) Dessert

8 Rounds: :30on / :30off

Push press (95/65)



11/27-12/2
Mike Tulimiero  |   wods  |   November 26, 2017  |  0 Comments



Monday

A) Core Circuit

4 Rounds:

:30 russian twists

:30 side plank

:30 side plank

:30 front plank

:30 rest

B) Conditioning

5 Rounds:

8 chest-to-bar pull-ups

8 shou

11/13-11/18
Mike Tulimiero  |   wods  |   November 11, 2017  |  0 Comments



Monday

A) Agility Conditioning

5 Rounds:

1min on / :30 off

- 2 shuffle sprints

- 1 pass through hurdles

- 2 forward/backward sprints

- 30 Double unders / 60 singles

B) Back

1 2 3 80

Start Today

Take the Plunge

Sign up for 3 free On Board Foundations classes today!