WOD – June 30, 2017

Strength/Skill
EMOM x 10 Minutes
3 Overhead Squats
WOD
4 Rounds

1:00 Jump Rope
1:00 Russian Twists
1:00 Mountain Climbers
1:00 Plank
1:00 Air Squat
M|Fit
4 Rounds

1:00 Ski Erg for Calories
1:00 Russian Kettlebell Swing
1:00 Jump Rope
1:00 Plank
1:00 Rest

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

WOD – June 29, 2017

WOD
AMRAP 20 Minutes:
10 Power Cleans (135/95)
10 Toes-to-bars
400 Meter Run
M|Fit
4 Rounds

20 Barbell Deadlifts
20 Push-ups
200m Run
Rest 60s

By |June 28th, 2017|WOD|0 Comments

WOD – June 28, 2017

Strength/Skill
Four sets of:
Single-Arm Press x 8 reps each with Dumbbell or Kettlebell 
-Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
-Rest 60 seconds
WOD
4 Rounds for time:
500 Meter Row
20 Box Facing Burpees (24/20)
M|Fit

FOR TIME

3 Rounds
40/30 […]

By |June 27th, 2017|WOD|1 Comment

WOD – June 27, 2017

“Nowadays athletes seem to forget that more is not better…better is better.”

-Shane Farmer

Strength/Skill
Tempo Deadlifts – 4×6 @3030

What does 3030 mean?
WOD
3 Rounds for time:
30 Kb Swings
30 Double Unders
400 Meter Run
M|Fit
30-25-20-15-10-5
Calorie Assault Bike

*After each set perform
5 Ring Rows
10 Box Dips
15 Sit-ups

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

WOD – June 26, 2017

Strength/Skill
Front Rack Lunges 5 x 12
WOD
5 rounds for time of:
25 Wallball (20/14)
15 Pull-ups
M|Fit
5 ROUNDS
3 Minutes to Complete:
20 Dumbbell Snatch
20 Box Jump Overs
*Remainder of time Bike for Calories

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

WOD – June 23, 2017

WOD
5 Minute AMRAP
10 Wall Balls (20/14)
10 Box Jump/Step Ups (24/20)

3 Min Rest

5 Minute AMRAP
10 Deadlift (Around 50% of 1RM)
10 Push Ups

3 Min Rest

5 Minute AMRAP
10 Toes to Bar/Sit Ups
20 Double Unders

3 Min Rest

5 Minute AMRAP
10 Shuttle Runs
10 Air Squats
M|Fit

6 Minute AMRAP
Ski 300m
20 Step Ups

6 Minute AMRAP
20 KB Swings
20 V-ups

6 Minute AMRAP
100 Single Unders
25 […]

By |June 22nd, 2017|WOD|1 Comment

WOD – June 22, 2017

Partner WOD
20 Minute Alternating EMOM:
3 – Clean and Jerks
*Any style
M|Fit
2 Rounds for time:
50 Barbell Back Squats
25 Box Jump Overs
50 Barbell Push Press
25 Box Jump Overs

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

WOD – June 21, 2017

Strength/Skill
Bench Press 5×8
*After each set perform a max set of Shoulder Touches
WOD
Partitioned Helen
3 Rounds for time:
400 Meter Run
21 KB Swings
12 Pull Ups
1 minute rest
M|Fit
10 MINUTE EMOM
1st Minute – 15 Plate Curl to Press
2nd Minute – 50 Double Unders or 70 Single Unders
Rest 2 Minutes

then,

FOR TIME
400m Run
30 Sit-ups
20 Medball Clean

By |June 20th, 2017|WOD|0 Comments

WOD – June 20, 2017

Strength/Skill
4 Sets of:
Deadlifts – 10 reps
45 seconds
Single Leg Toe-2-Bar – 12 reps
45 seconds
WOD
2 Rounds for Reps:
6 Minute AMRAP:
7 Hang Power Cleans (155/105)
7 Bar Facing Burpees
3 Minute Rest
M|Fit
10 MINUTE EMOM
Row 200m/175m
-Rest 2 Minutes
6 MINUTE EMOM
10 Dumbbell Thrusters

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

WOD – June 19, 2017

Strength/Skill
Four sets of:
Back Squat x 10 reps
-Rest 45 seconds
Strict Pull-Ups x 8-10 reps
-Rest 45 seconds
Hollow Rocks or Hollow Hold x 30-45 seconds
-Rest 45 seconds
WOD
Today we are going to take some time to find out our optimal Damper setting.

For time:
500 Meter Row
M|Fit
Run 400m

then,

10 ROUNDS OF
5 Push-ups
10 Sit-ups
15 Air Squats

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