WOD – May 1, 2019

Two things…1. This Friday we will be running the 5k Bear Creak Loop! We want to have big groups running so there will be the following start times, 5:30 AM, 8:30 AM, 12:00 PM, and 5:00 PM2. Saturday we will be closed, we know we posted earlier about open gym only but we were […]

By |April 30th, 2019|WOD|0 Comments

WOD – April 30, 2019

Two things…1. This Friday we will be running the 5k Bear Creak Loop! We want to have big groups running so there will be the following start times, 5:30 AM, 8:30 AM, 12:00 PM, and 5:00 PM2. Saturday we will be closed, we know we posted earlier about open gym only but we were mistaken. […]

By |April 29th, 2019|WOD|0 Comments

WOD – April 29, 2019

Hey FitFam, this Saturday the gym will be open from 8:30 – 10:00, no team WOD. This Saturday is our families 36th Annual Pick-A-Colt Sale- It’s our “super bowl” of Lazy K Ranch events. We’d love for you guys to come out to say hi and see what the ranch is all about!

Strength

Z Press […]

By |April 28th, 2019|WOD|0 Comments

WOD – April 26, 2019

Strength/Skill

5 Sets:6-8 Barbell Hip Thrusts (Glute Bridge)12-15 Banded Face Pulls

WOD

4 Rounds for time:400 Meter Row/Run Alternate each round20 Step Ups:30 – :40 Sec Dip Support *Hold yourself locked out in the top of a dip for 30 seconds. If you break then the time stops.

By |April 25th, 2019|WOD|0 Comments

WOD – April 25, 2019

Strength/Skill

3 Rounds1:00 Minute Farmer Carry100 Meter DxKB Front Rack Carry (around driveway)1:00 Minute Wall Sit + Bicep Curls

WOD

Toe to Bar Helen3 Rounds for time:400 Meter Run21 Kettlebell Swings12 Toes to Bar

By |April 24th, 2019|WOD|0 Comments

WOD – April 24, 2019

WOD

Every 7 minutes, for 35 minutes (5 sets) for separate times:250 Meter Row50 Double-Unders40 Air Squats25|20 Push-Ups *This should work to where you are getting 2-3 min rest each round, if not more.

By |April 23rd, 2019|WOD|0 Comments

WOD – April 23, 2019

STRENGTH/SKILL

EMOM x 10 Min:

1 Power Clean + 1 Hang Power Clean + 1 Shoulder to Overhead

WOD

For time: 50/40 Calorie Assault Bike 50 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)

By |April 22nd, 2019|WOD|0 Comments

WOD – April 22, 2019

Strength

4 sets5 Strict Press10 Single arm rows (each arm)

WOD

5 Rounds for time:10 Kettlebell Deadlifts10 Kettlebell Goblet Squats10 Alternating Reverse Lunges with Goblet Hold

By |April 21st, 2019|WOD|0 Comments

WOD – April 19, 2019

Friday Schedule:5:30 AM8:30 AMOpen Gym12:00 PMSaturday Schedule:Open Gym 8:00 AM – 10:00 AMNo Team WOD

WOD

With a running clock:From 0:00 – 9:00 2 Rounds:400 Meter Run400 Meter RowFrom 10:00-17:00AMRAP:7 Sumo Deadlift High Pull (95/65)7 Pull Ups7 Box JumpsFrom 18:00 – 27:002 Rounds:400 Meter Run400 Meter RowFrom 28:00 – 35:00AMRAP:7 Sumo Deadlift High Pull (95/65)7 Pull Ups7 […]

By |April 18th, 2019|WOD|0 Comments

WOD – April 18, 2019

Strength

3 Sets:1 Minute: Single Arm Front Rack Carry 1 Minute: Single Arm Front Rack Carry1 Minute: Side Plank1 Minute: Side Plank

WOD

8 Minute AMRAP:14 Kettlebell Swings 14 Toes to Bar

By |April 17th, 2019|WOD|0 Comments