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WOD – May 10, 2019

Strength

Back Squats

2×6 (70-75%)2×4 (80-85%)2×2 (85%+)

WOD

3 Rounds for Time: 20 Alternating DB Snatch (50/35) 15 Push Ups 10 Box Jumps/Step Ups (24/20)

By |May 9th, 2019|WOD|0 Comments

WOD – May 9, 2019

Strength/Skill

3 Rounds not for time:Farmer Carry 200 Meter 400 Meter Run with Medball

WOD

For time:50 Cal Assault Bikethen,Accumulate 2 Minutes in an L-Sit on boxes*If you break during your L-Sit the time stops.

Extra Credit:

Minute 1: Pallof Press Hold :30 Seconds each sideMinute 2: Russian Twists x 20 reps

By |May 8th, 2019|WOD|0 Comments

WOD – May 8, 2019

Strength

3 Sets:20-30 Banded Hamstring Curls10-15 Split Squats (each leg, weighted if needed)

Partner WOD

10 Rounds For Time: (5each)20 Double Unders10 Wall Balls*Alternate after complete rounds

By |May 7th, 2019|WOD|0 Comments

WOD – May 7, 2019

STRENGTH

4 Sets 12 Dips (Band or weight as needed) 12 DB Skull Crushers

WOD

14 Min EMOM 1st Min) 7-10 Burpee Pull ups 2nd Min) 15 KB Swings (53/35)

Extra Credit

3×20 DB Incline Bench Press *Moderate weight

By |May 6th, 2019|WOD|0 Comments

WOD – May 6, 2019

Strength

3 sets:8-10 Strict pull ups (weight if needed)12-15 Underhand Bent Over Rows

WOD

4 Rounds for Time:500 Meter Row/400 Meter Run10 Clean and Jerks (135/95)10 Toes-to-Bar

Extra Credit

Barbell Curl 21’s*7 1/2 + 7 1/2 + 7 Full

By |May 5th, 2019|WOD|0 Comments

WOD – May 3, 2019

Don’t forget that Saturday we are closed

WOD

Bear Creek 5k Run/Walk/Ride

Meet us at Bear Creek Galleria for one of the following times:5:30 AM8:30 AM12:00 PM5:00 PM

By |May 2nd, 2019|WOD|0 Comments

WOD – May 2, 2019

Two things…1. This Friday we will be running the 5k Bear Creek 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 PM *Bring friends/family/dog- Everyone is welcome! 2. Saturday we will be closed, we know we posted earlier about open […]

By |May 1st, 2019|WOD|0 Comments

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