WOD – February 1, 2016

 

Strength/Skill

5 Rounds not for time:
A.) 3 Front Squats
B.) :45 Second Plank hold 

WOD 

3 Rounds for time:
10 Box Jumps/Steps (24/20)
15 Hang Power Cleans (95/65)
20 Toes to Bar

M|Fit

10 Minute AMRAP:
5 Strict Chin-ups or Supinated Grip Ring Rows
10 Lunge and Press
15 Box Jumps

Then

Tabata – Single Leg V-Ups

By |January 31st, 2017|WOD|0 Comments

WOD – January 31, 2017

Strength

Every :90 seconds Deadlift as follows:
3-1-3-1-3-1

WOD

4 Rounds of:
3 Minute AMRAP
21/18/15/12 Deadlifts (135/95)
21 Burpees
Max Effort Double Unders with time remaining
-Rest 2 Minutes

M|Fit

27-21-15-9
Plate Ground to Overhead
Calorie Row
Sit Ups

By |January 30th, 2017|WOD|0 Comments

WOD – January 30, 2017

Strength/Skill

Snatch Complex
High Pull + Power Snatch

WOD

21-15-9
Wall Balls
Pull Ups

Rest 5 Minutes

21-15-9
Thrusters (95/65)
Kettlebell Swings (53/35)

M|Fit

15 Minute AMRAP: 
5 Cal Row
5 Wall Ball
5 Hanging Knee Raises
*Add 5 reps every minute

By |January 29th, 2017|WOD|0 Comments

WOD – January 27, 2017

Strength
10 Minute EMOM:
3 Overhead Squats  *Bar comes from floor

WOD
7 Minute AMRAP:
12 Lunges (Single Kb in Front Rack)
50 Double Unders
*Each Round Alternate which side Kb is held.

M|Fit
16minute EMOM:
1st Minute – Max Calories on Bike, ARMS ONLY
2nd Minute – Goblet Squats with a Kettlebell
3rd Minute – Max Calories on Bike, LEGS ONLY
4th Minute – Russian Kettlebell Swings

By |January 26th, 2017|WOD|0 Comments

WOD – January 26, 2017

WOD

Stamina Builder:

5 Sets for Max Reps
60 Seconds of Rowing for Calories
60 Seconds of Burpees
60 Seconds of Plate G2O
Rest 60 Seconds

Tackle this in teams of 3-4, one teammate following the preceding on the top of each minute.

M|Fit

4 Rounds of 1 Minute Stations:
Jump Rope
Renegade Rows
DB Step Ups
Burpees
Rest

By |January 25th, 2017|WOD|0 Comments

WOD – January 25, 2017

Strength/Skill
Every :90 for 8 rounds (12 minutes)
3 Deadlifts
*Goal is to increase weight each set
WOD
For Time:
400m Run
30 Box Jump/Step Overs (24”/20”)
20 Toes to Bar
10 Deadlifts (275/205)
20 Toes to Bar
30 Box Jump/Step Overs (24”/20)
400m Run
M|Fit
25-20-15-10-5
Cal Bike
Cal Ski
Wall Balls (20/14)

By |January 24th, 2017|WOD|0 Comments

WOD – January 24, 2017

Congrats Megan on winning the Raffle Basket this weekend!

Strength/Skill

Seated Strict Press – 5×5
*Sit on a bench and perform 5-6 reps of shoulder to overhead.

WOD

Tabata
R – arm KB Swings
L – arm KB Swings
Push Ups

M|Fit

10 Minute EMOM:
A) 45 Seconds: Rowing
B) 10 Strict Press + 10 Front Squats

Then 

3 Rounds
10 Tuck Ups
20 Mountain Climbers
20 Russian Twists
10 Single […]

By |January 23rd, 2017|WOD|0 Comments

WOD – January 23, 2017

Great job everyone who competed this weekend and thank you to all who helped make it happen!  If you took some cool pictures please be sure to tag us, we’d love to see all the awesome!

Strength/Skill

Back Squats 2×6, 2×4, 2×2

WOD

3 Rounds for time:
15 Burpees
9 Thrusters
3 Bar Muscle Ups
*Scale to 6 Strict Pull ups

M|Fit

15 Minute AMRAP:
20 Cal […]

By |January 22nd, 2017|WOD|0 Comments

WOD – January 20, 2017

Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained from an enemy force’s improvised explosive device. Pena was leading a patrol in Arghandab River Valley in Afghanistan at the time of his death. He was assigned to the 2nd Battalion, 508th Parachute Regiment, 4th Brigade Combat Team, […]

By |January 19th, 2017|WOD|0 Comments

WOD – January 19, 2016

There is also awards for the Best Dressed Team!

Strength/Skill

Bench Press Pyramid
7-6-5-6-7

WOD

For Time:
10-9-8-7-6-5-4-3-2-1
Farmer Carry 
Russian Twists x2

M|Fit

6 Minute AMRAP:
12 Kb Swings Right Arm
12 Ring Rows
12 Kb Swings Left Arm
12 Ring Rows

*1 Minute Rest

6 Minute AMRAP:
12 Kb Cleans
6 Burpees
12 Kb Cleans
6 Burpees

By |January 18th, 2017|WOD|0 Comments