Memorial Day Weekend!

Posted: 05/22/2019 in Uncategorized, WOD

Just a heads up:

No classes Sunday!!! 5/26

 

5/27 Monday class @ 9am only!!!

 

 

052219 Wednesday

Posted: 05/21/2019 in Uncategorized, WOD

Strength:

Pausing Front Squat

-Build to a heavy 2

Hang Squat Clean

-Build to heavy single

 

-Then-

 

“Dirt Nap”

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

052119 Tuesday

Posted: 05/20/2019 in Uncategorized, WOD

“Strict Nicole”

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

052019 Monday

Posted: 05/19/2019 in Uncategorized, WOD

“Hot Air”

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

051919 Sunday

Posted: 05/18/2019 in Uncategorized, WOD

“Frozen Ropes”

2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike or Row

051819 Saturday

Posted: 05/17/2019 in Uncategorized, WOD

“Buzz Lightyear”

Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

051719 Friday

Posted: 05/16/2019 in Uncategorized, WOD

“Fight Gone Bad”

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest

051619 Thursday

Posted: 05/15/2019 in Uncategorized, WOD

“Dirt Road”

3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups

051519 Wednesday

Posted: 05/14/2019 in Uncategorized, WOD

“Bar Star”

Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

051419 Tuesday

Posted: 05/13/2019 in Uncategorized, WOD

“Undercover”

3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

051319 Monday

Posted: 05/12/2019 in Uncategorized, WOD

“Wall Street”

3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

051219 Sunday

Posted: 05/11/2019 in Uncategorized, WOD

Strength:

Back Squats

Build to a heavy 5

 

-Then-

 

“Water Country”

Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set

Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set

051119 Saturday

Posted: 05/10/2019 in Uncategorized, WOD

“Cement Mixer”

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

Score is slowest round

051019 Friday

Posted: 05/09/2019 in Uncategorized, WOD

Strength:

Deadlifts

Build to a heavy 3

 

-Then-

 

“Smooth Criminal”

AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

050919 Thursday

Posted: 05/08/2019 in Uncategorized

“Train Wreck”

8 Rounds:
40 Seconds Med Ball Cleans (20/14)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest

Score is lowest rep total of the 8 rounds

050819 Wednesday

Posted: 05/07/2019 in Uncategorized, WOD

“Jack Squat”

21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run

050719 Tuesday

Posted: 05/06/2019 in Uncategorized, WOD

“Lead Foot”

AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

050619 Monday

Posted: 05/05/2019 in Uncategorized, WOD

Strength:

Build to a heavy Snatch.

 

-Then-

 

“Isabel”

For Time:
30 Power Snatches (135/95)

050519 Sunday

Posted: 05/04/2019 in Uncategorized, WOD

“Mountain Dew”

4 Rounds:
400 Meter Run
15 Box Jump Overs (24″/20″)
3 Rope Climbs

050419 Saturday

Posted: 05/03/2019 in Uncategorized, WOD

Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike Or Row
Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:
80/60 Calorie Assault Bike Or Row
Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:
60/40 Calorie Assault Bike Or Row
Max Thrusters (135/95)

050319 Friday

Posted: 05/02/2019 in Uncategorized, WOD

“Spaceship”

AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”

050219 Thursday

Posted: 05/01/2019 in Uncategorized, WOD

“Skippy”

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

Build in loading on the deadlift. Score is weights used. Put round times in notes.

050119 Wednesday

Posted: 04/30/2019 in Uncategorized, WOD

“Waterlogged”

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)

043019 Tuesday

Posted: 04/29/2019 in Uncategorized, WOD

Strength:

Front Squat

Build to a heavy single.

 

-Then-

 
“Front Runner”

For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats

Barbell: 165/110

042919 Monday

Posted: 04/28/2019 in Uncategorized, WOD

“Handlebars”

4 Rounds:
21/15 Calorie Assault Bike or Row
15 Toes to Bar
7 Power Clean and Jerks (155/105)

042819 Sunday

Posted: 04/27/2019 in Uncategorized, WOD

“Hogwarts”

AMRAP 15:
21/15 Calorie Assault Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)

042719 Saturday

Posted: 04/26/2019 in Uncategorized, WOD

GO RUCK!!!!

 

No Class Times (Sorry for inconvenience)

 

“Bubba Gump”

3 Rounds:
800 Meter Run
30 Deadlifts (155/105)
30 Lateral Barbell Burpees

042619 Friday

Posted: 04/25/2019 in Uncategorized, WOD

Strength:

Overhead Squat

Build to a heavy 3

 

-Then-

 

“Denim”

AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)

042519 Thursday

Posted: 04/24/2019 in Uncategorized, WOD

6 Rounds:
15/12 Calorie Assault Bike or Row
150′ Farmers Carry (53’s/35’s)
9 Strict Toes to Bar

042419 Wednesday

Posted: 04/23/2019 in Uncategorized, WOD

5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

042319 Tuesday

Posted: 04/22/2019 in Uncategorized, WOD

“Boat Race”

3 Rounds:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

042219 Monday

Posted: 04/21/2019 in Uncategorized, WOD

“Destiny’s Child”

15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)

Directly Into…

15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees

042119 Sunday

Posted: 04/20/2019 in Uncategorized, WOD

No Class times!

 

 

At home:

“Strict Lynne”

5 Rounds:
Max Bench Press (Bodyweight)
Max Strict Pull-Ups

Rest 3 Minutes Between Rounds

041919 Friday

Posted: 04/18/2019 in Uncategorized, WOD

“Vader”

3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower

041819 Thursday

Posted: 04/17/2019 in Uncategorized, WOD

“Annie’s On the Run”

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

Easter Sunday

Posted: 04/17/2019 in Uncategorized, WOD

No classes on Easter Sunday!!!

Be ready to work Monday.

041719 Wednesday

Posted: 04/16/2019 in Uncategorized, WOD

“Doorbell”

AMRAP 18:
21/15 Calorie Row
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

041619 Tuesday

Posted: 04/15/2019 in Uncategorized, WOD

Strength:

Build to a heavy Clean & Jerk

 

-Then-

 

“Grace”

For Time:
30 Clean and Jerks (135/95)

041519 Monday

Posted: 04/14/2019 in Uncategorized, WOD

“Marathon Monday”

2 Rounds:
400 Meter Run, 26 Hand Release Push-ups
400 Meter Run, 26 Kettlebell Swings (53/35)
400 Meter Run, 26 AbMat Sit-ups
400 Meter Run, 26 Deadlifts (75/55)
400 Meter Run, 26 Air Squats
400 Meter Run, 26 Box Jumps (24/20)

041419 Sunday

Posted: 04/13/2019 in Uncategorized, WOD

10 min EMOM Back Squat

2 Back Squat

 

-Then-

 

“Step Down”

3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

041319 Saturday

Posted: 04/12/2019 in Uncategorized, WOD

“Tip Toe”

21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees

041219 Friday

Posted: 04/11/2019 in Uncategorized, WOD

“TNT”

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

041119 Thursday

Posted: 04/10/2019 in Uncategorized

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

041019 Wednesday

Posted: 04/09/2019 in Uncategorized, WOD

Strength:

Front Squat

Build to heavy 3

 

-Then-

 

“Heartbreak Kid”

3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

040919 Tuesday

Posted: 04/08/2019 in Uncategorized, WOD

“Bad Blood”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Row
1 Minute Rest

040819 Monday

Posted: 04/07/2019 in Uncategorized, WOD

Strength:

Power Cleans

Build to a heavy 3

 

-Then-

 

“Black and Blue”

5 Rounds:
10 Power Cleans (135/95)
10 Burpees