WOD – December 30, 2016

Monday schedule – open gym from 9-11am

Strength/Skill 

Deadlift – 5×3 
*Climb to a heavy triple

WOD

4 Rounds for time:
9 Deadlifts 
12 Push Press
40 Double Unders
*Barbell should be around 55% of Push Press

M|Fit

2 Minute Stations
Burpees
Air Squats
Sit Ups
Medball Clean and Slam
Cal Row
Cal Bike
Cal Ski
Plank – When plank fails, finish the remainder of time with sit ups.

By |December 29th, 2016|WOD|0 Comments

WOD – December 29, 2016

Strength/Skill

EMOM for 10 Minutes: 1 Hang Power Clean
*Climbing in weight

WOD

10 Minute AMRAP:
5 Hang Power Cleans (135/95)
10 Bar-Facing-Burpees
10 Pull-ups

M|Fit

5 Rounds for time:
:30 sec Cal Ski
:10 sec rest
:30 sec Strict Press
:10 sec rest
:30 sec Ring Rows
:10 sec rest

By |December 28th, 2016|WOD|1 Comment

WOD – December 28, 2016

Grab a buddy to throw down, today is a fun one!

Strength/Skill

15 Minutes for you and your partner to establish a heavy – Cluster (Squat Clean Thruster)
*Record the weight completed by both partners.

Partner WOD

For Time: 
Row: 250 Meters (Alternate until pairs reach 2000M)
Thruster: 10 (Alternate until pairs reach 100) 45/35
Toes-2-Bar: 10 (Alternate until pairs reach 100)

M|Fit

1 Minute […]

By |December 27th, 2016|WOD|0 Comments

WOD – December 27, 2016

Back to regular schedule!

Strength/Skill

EMOM for 10 Minutes – 1 Snatch

WOD

3 Rounds for time:
20 Wall Balls (20/14)
30 Kettlebell Swings (53/35)

M|Fit

50 Cal Buy in

3 Rounds of 
15 V-Ups
10 Farmer Carries
15 Medball Cleans 

50 Cal Buy out

By |December 26th, 2016|WOD|0 Comments

WOD – December 23, 2016

Tonight after the 5:30 PM class will be the White Elephant exchange.  There will be no evening M|Fit class, come to any other class you wish. 

WOD

 

By |December 22nd, 2016|WOD|0 Comments

WOD – December 22, 2016

Two things, tomorrow is the 12 Days of Christmas WOD and tomorrow night is our White Elephant exchange!  The exchange will happen after the last evening class around 6:30ish.

WOD

6 Rounds for Reps:
1 Minute – Calories 
1 Minute – Double Unders
1 Minute – Box Jump/Step Overs
1 Minute – Rest

*The minute should breakdown as :45 seconds of work […]

By |December 21st, 2016|WOD|0 Comments

WOD – Decemeber 21, 2016

Strength/Skill

Bench Press – Climb to a heavy 5 rep
*Goal is to beat our last attempt by 5-10 lbs.

WOD

For time:

100 Kb Swings (53/35)
*Cap 5 Minutes

-2 Min rest

100 Kb Snatch (53/35)
*Cap 5 Minutes

M|Fit

3×10 Banded Bar Pull Downs

10 Minute EMOM:
1st Minute: 12/10 Cal Bike
2nd Minute: 15 Kb Swings
-Then
4 Rounds of:
30 Sec Plank
30 Sec Sit ups

By |December 20th, 2016|WOD|0 Comments

WOD – December 20, 2016

December 23rd will be our annual White Elephant gift exchange.  Bring your gifts and we’ll see you there! (No M|Fit Friday night, come to anything else!)
2nd Annual MidState Games – Saturday, January 21.

Strength/Skill 

Take 15 Minutes to find 1 Heavy Power Snatch

WOD

15 Minute AMRAP:
15 Push Ups
10 Chest to Bar
5 Power Snatch (135/95)

M|Fit

3 Rounds 
1 Minute […]

By |December 19th, 2016|WOD|0 Comments

WOD – December 19, 2016

Slight change of plans, the White Elephant Exchange will be held Friday after classes, not Thursday.

Strength/Skill

Establish a new 5 RM Back Squat
*Shoot for 5-10 lbs more than last go. 

WOD

Food Chain 500’s 
*500 Meter row tests

M|Fit

15 Minute AMRAP:
20 Cal Row
15 DB Front Squats
15 DB Push Press

By |December 18th, 2016|WOD|0 Comments

WOD – December 16, 2016

December 22nd will be our annual White Elephant gift exchange.  Bring your gifts and we’ll see you there!
2nd Annual MidState Games – Saturday, January 21.

WOD

For time:
75 Wall Balls (20/14)
6 Rounds of Cindy 
60 Wall Balls (20/14)
4 Rounds of Cindy
45 Wall Balls (20/14)
2 Rounds of Cindy

* One partner working at a time.

By |December 15th, 2016|WOD|0 Comments