WOD Archive

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  • Wednesday July 28th, 2017

     

     

     

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Tuesday July 27th, 2017

  • Monday July 26, 2017

     

     

     

     

     

     

     

     

     

     

     

    5pm
    WOD in main gym
    BodWOD in back gym

  • Sunday June 25th, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    40 minute AMRAP:
    3 HSPU
    6 Deadlifts (195/135)
    12 pull-ups
    24 KB lunges (53/35)
    48 double unders (96 singles)
    100M run đŸ˜ˆđŸ”„đŸ˜­đŸ˜…đŸ˜…

  • Friday June 23rd, 2017

     

     

     

     

     

     

     

     

     

     

     

    6PM
    Iron Yoga

  • Thursday June 22nd, 2017

  • Wednesday June 21st, 2017

    Workout of the Day

  • Tuesday June 20th, 2017

    Workout of the Day

  • Monday June 19th, 2017

    Workout of the Day

  • Sunday June 18th, 2017

    HAMSquad

    Happy Fathers Day!!!

    A. 10 min EMOM of:
    2 clean shrugs
    1 power clean
    1 hang clean
    (X2)

    B. WOD-
    In teams of 2, for time:
    120 deadlifts (135/95)
    40 burpees
    200 double unders (500 singles)
    90 hang power cleans (135/95)
    40 burpees
    200 double unders (500 singles)
    60 shoulder to over head (135/95)
    40 burpees
    200 double unders (500 singles)

    If odd number of peeps, cut workout in half and do alone

  • Friday June 16th, 2017

    Workout of the Day

  • Thursday June 14, 2017

  • Wednesday June 13th, 2017

  • Tuesday June 13, 2017

  • Monday June 12, 2017

    A) Warm Up

    Coach’s Chioce

    B) Strength

    5 Rounds

    3x Back Squat @ 3RM from W1

    3x 10s Goblet Squat (24/16kg)

    C) Work Capacity

    15 min AMRAP

    Max Rep Pull Ups

    400m run every time you drop

    E) Cool Down

    Coach’s Choice

  • Sunday June 11th, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    For Time:
    50 Double Unders (150 S)
    25 Strict Presses (75/55#)
    40 Double Unders (120 S)
    20 Push Presses
    30 Double Unders (90 S)
    15 Push Jerks
    20 Double Unders (60 S)
    15 Overhead Squats
    30 Double Unders (90 S)
    20 Front Squats
    40 Double Unders (120 S)
    25 Back Squats
    50 Double Unders (150 S)

    ** Rest 4 minutes **

    6 rounds:
    3 HSPU (or 3 wall walks)
    50 ft walking lunges
    50 ft burpee broad jumps

  • Friday June 9th, 2017

    Workout of the Day

  • Thursday June 8th, 2017

    Workout of the Day

  • Wednesday June 7th, 2017

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

    5 pm

    WOD and BodWOD

  • Tuesday June 6th, 2017

    Workout of the Day

  • Monday June 5th, 2017

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     


    WOD and BodWOD at 5:00pm

  • Sunday June 4th, 2017

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    Tucson Hero WOD “Hite”

    20 minute AMRAP:
    3 Deadlifts (315/195#)
    5 HSPU
    7 C2B
    9 Burpee box jumps (24/20″)

    Cashout – Tabata yo abs off
    T1- V-ups
    T2- side plank pulses
    T3- bicycle crunches
    T4- dynamic plank
    — 1 min rest between each tababta —

  • Friday June 2nd, 2017

    Workout of the Day

  • Thursday June 1st, 2017

    Workout of the Day

  • Wednesday May 31st, 2017

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     

    5 pm
    WOD and BodWOD

  • Tuesday May 30, 2107

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Memorial Day 2017

    Memorial Day Schedule:
    7:30, 8:30 and 9:45 classes only today

    Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. He was the first member of the U.S. Navy to receive the award since the Vietnam War.

  • Sunday May 28th, 2017

    Reminder: Monday is “Murph” 7:30, 8:30 and 9:45 classes only.

    8:00am Free Community class

    No yoga today

    9:00am HAM

    A) 15 min AMRAP
    30 Russian KBS (53/35)
    40 DU’s
    20 American KBS (53/35)
    40 DU’s
    10 Alternating KB Snatch (53/35)
    40 DU’s
    *** rest 5 minutes ***
    B) 21-15-9
    Front Squats (115/75)
    Box jump overs (24/20)
    Cashout
    Your choice :
     1 mile air dyne
    800M row
    800M ski erg
    800M run
  • Friday May 25th, 2017

    Workout of the Day

  • Thursday May 24, 2017

    Note: Iron Yoga will be Friday evening at 6pm this week instead of its usual Sunday morning time. Happy hour yoga.

    Workout of the Day

  • Wednesday May 23rd, 2017

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     

     

     

     

    5 pm
    WOD and BodWOD

  • Tuesday May23rd, 2017

    Workout of the Day

  • Monday May 22nd, 2017

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     

     

     

     


    WOD and Bod/WOD at 5:00pm

  • Sunday May 21th, 207

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    H.A.M.

    😈Fatal đŸ’„FortyđŸ”„
    For time:
    40 wall balls (20/14)
    40 hang cleans (95/65)
    40 pull-ups
    40 deadlifts (95/65)
    40 push-ups
    40 box jumps (24/20)
    40 Kettle bell swings (53/35)
    40 toes to bar
    40 air squats
    40 hang snatch (95/65)
    40 double unders
    40 sit-ups
    40 burpees
  • Friday May 19th, 2017

    Workout of the Day

  • Thursday May 18th, 2017

    Workout of the Day

  • Wednesday May 17th, 2017

    Announcing new BodWOD class. See below

    Workout of the Day

    Every Monday and Wednesday at 5PM concurrent with our regular WOD we will now be offering our BodWOD class:

    Build strength.  Unlock mobility.  All through bodyweight movements.
    Wildcat BodWOD provides targeted strength and mobility progressions to help you move, feel and perform better.  This upbeat class combines bodyweight strength training, gymnastics, primal movement, dynamic stretching, mobility and more to provide you with a solid workout and equip you with new tools to take your performance to the next level.  Whether you’re an experienced athlete looking to perfect your strict muscle up, or a newbie to the gym simply wanting to feel better after a long day at work, Wildcat BodWOD’s perfect mix of challenging and accessible movements will help bring you closer to your health and fitness goals.

  • Tuesday May 16th, 2017

    Workout of the Day

  • Monday May 15th, 2017

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     

     

    WOD and Bod/WOD at 5:00pm

  • Sunday May 14th, 2017

    NOTE: Iron Yoga has moved to 8:00 am

    8:00 am
    Iron Yoga

    8:00 am
    Free Community Class

    9:00 am
    After this WOD, maybe you can go hug your mom🌾🙂

    4 rounds for time:
    50 double Unders (100S)
    15 burpee box jumps (24/20″)
    20 DB snatches (45/30#)
    15 sit-ups
    20 wall balls (20/14#)

     

  • Friday May 12th, 2017

    Workout of the Day

  • Thursday May 11th, 2017

  • Wednesday May 10th, 2017

    Announcing new BodWOD class. See below

    Workout of the Day

    Every Monday and Wednesday at 5PM concurrent with our regular WOD we will now be offering our BodWOD class:

    Build strength.  Unlock mobility.  All through bodyweight movements.
    Wildcat BodWOD provides targeted strength and mobility progressions to help you move, feel and perform better.  This upbeat class combines bodyweight strength training, gymnastics, primal movement, dynamic stretching, mobility and more to provide you with a solid workout and equip you with new tools to take your performance to the next level.  Whether you’re an experienced athlete looking to perfect your strict muscle up, or a newbie to the gym simply wanting to feel better after a long day at work, Wildcat BodWOD’s perfect mix of challenging and accessible movements will help bring you closer to your health and fitness goals.

  • Tuesday May 9th, 2017

    Workout of the Day

  • Monday May 8th, 2017

    Announcing new BodWOD class. See below

    Workout of the Day

     

     

     

     

     

     

     

     

     

     

     

     

    Every Monday and Wednesday at 5PM concurrent with our regular WOD we will now be offering our BodWOD class:

    Build strength.  Unlock mobility.  All through bodyweight movements.
    Wildcat BodWOD provides targeted strength and mobility progressions to help you move, feel and perform better.  This upbeat class combines bodyweight strength training, gymnastics, primal movement, dynamic stretching, mobility and more to provide you with a solid workout and equip you with new tools to take your performance to the next level.  Whether you’re an experienced athlete looking to perfect your strict muscle up, or a newbie to the gym simply wanting to feel better after a long day at work, Wildcat BodWOD’s perfect mix of challenging and accessible movements will help bring you closer to your health and fitness goals.

     

     

     

     

     

     

     

     

     

     

     

     

     

  • Sunday May 7th, 2017

    8:00 am
    Free Community Class

    9:00 am
    For time:
    25 pull-ups
    10 deadlifts (225/155)
    50 Push-ups
    10 deadlifts (225/155)
    75 sit ups
    10 deadlifts (225/155)
    100 air squats
    10 deadlifts (225/155)
    125 2ct flutter kicks

    10:30 am
    Iron Yoga

  • Cinco de Mayo, 2017

    Workout of the Day

  • Thursday May 4, 2017

    Workout of the Day

  • Wednesday May 3, 2017

    Workout of the Day

     

  • Tuesday May 2nd, 2017

    Workout of the Day

  • Monday May 1st, 2017

    Workout of the Day

  • Sunday April 30th, 2017

    8:00 am
    Free Community Class

    9:00 am
    A) 3 sets:
    -10-12 ring rows (low!!)
    or 6-12 pull-ups (strict)
    -8-10 barbell jump squats (45/35)
    -Side plank 30 sec R/L
    60 second rest

    B) 12 min AMRAP:
    10 burpees
    20 meter walking lunge
    30 double Unders

    — rest 5 minutes —

    C) 10 min AMRAP:
    15 American KB swings (53/35)
    10 goblet squats
    5 pull-ups

    10:30 am
    Iron Yoga

  • Saturday April 29th, 2017

    Pound Town Competition

    9am-2pm

    No regular scheduled classes

  • Friday April 28th, 2017

    Workout of the Day

  • Thursday April 27th, 2017

    Workout of the Day

  • Wednesday April 26th, 2017

    Workout of the Day

  • Tuesday April 25th, 2017

    Workout of the Day

  • Monday April 24, 2017

    Today starts a new 4 week training cycle. Focus is “Work Capacity” . Strength maintenance and development will emphasize single leg work and power work will be in longer olympic complexes.

    Workout of the Day

  • Sunday April 23rd, 2017

    8:00 am
    Free Community Class

    9:00 am

    For Time
    In Teams of 2:
    500 Jump Rope Rotations
    100 Plate Ground to Overhead (45/25#)
    200 Burpees onto the Plate
    300 OH Lunge Steps
    500 Jump Rope Rotations

    * 45 min TimeCap

    *Jump Rope Rotations: Single Under = 1, Double Under = 2.
    *Same Plate Used for all movements
    *Partners Split Work

    10:30 am
    No Iron Yoga Today
    (Lauryn is getting her Crossfit Certification this weekend)

  • Saturday April 22nd, 2017

    7:30am
    Saturday morning metcon with Noah

    8:30am
    Mobility Class Taylor

    9:00am
    Heavy Duty Workout with Drew

    10:00-12:00
    Open Gym

    10:30-11:30
    Competitors 

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