WOD – September 1, 2015

Strength
Strict Press – 1×5@60, 1×5@70, 2×3@75 – 80%
-Then 1×10@65%
WOD
Partner “DT”
10 Rounds For Time:
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerks

Double the reps means double the fun!

By |August 31st, 2015|WOD|0 Comments

WOD – August 31, 2015

Strength
5×5 Front Squat*Barbell starts from floor each set 
WOD
8 Minute AMRAP:10 Wall Balls (20/14)20 Double-Unders 

By |August 30th, 2015|WOD|0 Comments

WOD – August 28, 2015

WOD
For Times:
Part I:
800 Meter Run
25 Burpees
400 Meter Run
25 Burpees
200 Meter Run
25 Burpees 

Rest then

Part II:
500 Meter Row

*For this workout record times for Part I and Part II
Strength
If you wish with the remainder of class you may work on Snatch technique.

By |August 27th, 2015|WOD|0 Comments

WOD – August 27, 2015

Partner WOD
In this workout you will spend 2 minutes at each of the 5 stations.  After 10 minutes of work you will then have 1 minute of rest before repeating.  Only one partner may work at a time but divide the work however you wish.

2 Rounds for Total Reps
1. Wall Ball 
2. Single Arm DB Snatch
3. […]

By |August 26th, 2015|WOD|0 Comments

WOD – August 26, 2015

Remeber to write ALL Pr’s on the small Pr board near the kids room window!  Keep the Pr’s rollin’!
Strength
4 Sets of:
A.) Single Arm Kb Rows: 8-10 each arm
B.) 45 Sec Plank Hold
C.) 20 Sec Superman Hold
Rest as needed between sets
WOD
4 Rounds For Time:
400m Run
12 Deadlifts (225/155)
10 Dips 

 

 

By |August 25th, 2015|WOD|0 Comments

WOD – August 25, 2015

Strength
15 Minutes:
1 Rep Clean and Jerk – any style 
WOD
10 Minute AMRAP:
10 Push Press
10 Toes-2-Bar
20 Double Unders
Extra Work:
There has been a lot of members who are interested in doing extra work.  Extra work is optional and can be done one your own after class or to the side in a none disruptive way to the class in progress.

Body […]

By |August 24th, 2015|WOD|0 Comments

WOD – August 24, 2015

Strength
4 Sets:
16 Front Racked Lunges
WOD
7 Minute AMRAP:
7 Strict HSPU
7 Kettlebell Swing
7 Air Squats

By |August 23rd, 2015|WOD|0 Comments

WOD – August 21, 2015

Saturday the gym will be closed for the Run for the Fallen.
Strength
Deadlift – 5×3

*Working loads for all sets
WOD
AMRAP 10:
5 Power Snatch, 135/95
10 h/r push ups
15 sit ups

By |August 20th, 2015|WOD|0 Comments

WOD – August 20, 2015

This Saturday the gym will be closed for Run for the Fallen!
Partner WOD
800 Meter Relay Run
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 Step Up and Overs (24/20)
20 Muscle Ups
800 Meter Relay Run
40 Wall Balls
30 Kettlebell Swings
20 Step Up and Overs
10 Muscle Ups

*Reps may seem high but you are doing this with a partner so really […]

By |August 19th, 2015|WOD|0 Comments

WOD – August 19, 2015

This Saturday the gym will be closed for Run for the Fallen!!
Strength
Every 2 Minutes for 10 Minutes (5 Sets)
2 Jerks @ 70-80%
*For these Jerks you want to focus on moving well, if weight is too heavy for perfect mechanics then lower the weight.  If you can, pause for 2-3 seconds in the receiving position then recover.  If […]

By |August 18th, 2015|WOD|0 Comments