WOD – June 1, 2017

Test
2 x 500 Meter Row
Rest 1:1, in bigger classes start the second 500 meter as soon as a rower becomes available. 
WOD
Bottle Rocket

For Time
25 Burpees
25 Power Cleans (135/95 lbs)
25 Burpees
*7 Wall Ball Shots (20/14 lbs) at the top of each minute

Workout starts with burpees. At the top of each minute (starting at the 1-minute mark) perform […]

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

WOD – May 31, 2017

Strength/Skill
Movement Practice
Single Arm KB Push Press 
Partner WOD
6 Rounds Alternating Movements
21 Kb Swings
15 Single arm Push Press
9 Box Jump Overs
M|Fit
2 Rounds of:
3 Minute AMRAP
Max Calorie Row

3 Minute AMRAP
10 Dumbbell Bench Press
10 Dumbbell Front Rack Lunges

3 Minute EMOM
10 Sit-ups
*Plank remainder of minute

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

WOD – May 30, 2017

Strength/Skill
Take 15 Minutes to find a heavy – Power Clean and Jerk
WOD
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit Ups
M|Fit 
5 ROUNDS FOR TIME

200m Run
12 Kettlebell Deadlifts
21 Box Jumps

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

WOD – May 29, 2017

We’ll be open from 8-11 for Murph. If you have never done Murph before don’t worry, there are plenty of options to keep you moving and not overworked. Plan on the WOD taking around 60 Min to complete. You’re welcome to hangout afterwards for a cold beverage, a taco, and a good laugh. See you […]

By |May 28th, 2017|WOD|1 Comment

WOD – May 26, 2017

WOD
Part I
For Time:
50 Cal Row
Part II
4 Rounds for Reps of Burpees:
3 Min Clock
250|200 m Row
75 Double Unders
Max Reps Burpees
Rest 1 Min
*Don’t beat yourself up if you don’t make the Burpees, it’s tough. 
M|Fit
Complete 3 rounds of the following:

2 MINUTES TO COMPLETE EACH STATION
Station 1 – 200 meter Run
Station 2 – 30 Jumping Lunges
Station 3 – 30 Plate […]

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

WOD – May 25, 2017

Gymnastics Skill

Tabata:
L-Sit Leg Lifts over Kettlebell

WOD

5 Rounds for Time:
20 Kb or Db Snatch (10 each arm)
15 Wall Balls

M|Fit

10 Minute EMOM
1st Minute – 20 Dumbbell Snatches
2nd Minute – 15/12 Calorie Row
Rest 1 Minute

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

WOD – May 24, 2017

Be Smart. Be Safe. Have Fun.
WOD
“The Other Total”
1 Rep Clean
1 Rep Bench Press
1 Rep Overhead Squat
*Take 15 Minutes to climb to a max weight for each of the movements.  This may not be the heaviest max of all time, just a max for the day.
M|Fit
10 MINUTE EMOM

1st Min – 15 DB Power Clean
2nd Min – […]

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

WOD – May 23, 2017

Memorial Day Murph, Monday the 29th, from 8:00 – 11:00.  There will be food and fun following the workout!
Strength/Skill
4 Rounds of:
8 Bulgarian Split Squats/leg
*1:00 wall sit after each completed set
WOD
10 Minute AMRAP:
5 Burpee Pull-Ups
10 Kettlebell Swings (53/35)
20 Box Jump/Step Ups (24/20)
M|Fit
Buy-in: 30 Calories
3 Rounds of:
30 Step-ups
20 Ring Rows
10 Push up plank […]

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

WOD – May 22, 2017

Be sure to hydrate it’s going to get hot this week!
WOD
Partner WOD
30 Minute AMRAP:
60 Air Squats
60 Push Ups
60 Sit ups
400 Meter Run (sub for row if needed)

*Weight vest if you have one!
M|Fit
3 ROUNDS
1 Minutes of Max Kettlebell Swings
1 Minutes of Max Calories on Ski Erg
1 Minutes of Max Calories on Bike
1 Minutes of Max Calories […]

By |May 21st, 2017|WOD|0 Comments

WOD – May 19, 2017

WOD
Part I
4 Rounds for Reps:
3 Min Clock
25|20 Cal Row
Max Reps Hang Power Clean 
Rest 1 Min
*We are looking to get around 10 reps for the Power Cleans, suggested weights would be Rx (95/65). If you’re a little more advanced try (135/95). 
Part II
1,000 Meter Row
M|Fit
Climb as high as you can in 12 Minutes
5-10-15-20-25 and so on…
Bike Calories
Kettlebell […]

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