Archive for the ‘Uncategorized’ Category

120619 Friday

Posted: 12/05/2019 in Uncategorized, WOD

Teams of 2, AMRAP 30:
100 Meter Run, 1 Burpee Box Jump
100 Meter Run, 2 Burpee Box Jumps
100 Meter Run, 3 Burpee Box Jumps

Box Height: (24/20)

 

* Athlete 1 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 2 will complete a 100 Meter Run + 1 Burpee Box Jump
* Athlete 1 will complete a 100 Meter Run + 2 Burpee Box Jump…

120519 Thursday

Posted: 12/04/2019 in Uncategorized, WOD

“Mood Swing”

AMRAP 16:
21/15 Calorie Bike
12 Kettlebell Swings (70/53)
2 Rope Climbs (15′)

120419 Wednesday

Posted: 12/03/2019 in Uncategorized, WOD

“Low Tide”

AMRAP 5:
Buy-In: 700 Meter Row
7 Cleans (95/65)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 500 Meter Row
5 Cleans (115/85)
25 Double Unders

Rest 5 Minutes

AMRAP 5:
Buy-In: 300 Meter Row
3 Cleans (135/95)
25 Double Unders

120319 Tuesday

Posted: 12/02/2019 in Uncategorized, WOD

Strength

Pressing Complex:

5 sets of:

1 push press

2 push jerks

 

-Then-

 

“Little Dipper”

21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees

120219 Monday

Posted: 12/01/2019 in Uncategorized, WOD

“Flinstones”

AMRAP 20:
50 Wallballs (20/14)
40/30 Calorie Assault Bike
30 Toes to Bar
20 Dumbbell Snatches (70/50)

120119 Sunday

Posted: 11/30/2019 in Uncategorized, WOD

Strength:

Strict Press

Build to a heavy 3

 

-Then-

 

“Shoulder Pads”

Ascending Ladder for 8 Minutes:
3 Strict Presses (75/55), 100 Meter Run
6 Strict Presses (75/55), 100 Meter Run
9 Strict Presses (75/55), 100 Meter Run

113019 Saturday

Posted: 11/29/2019 in Uncategorized, WOD

“Iron Lotus”

Teams of 3
For Time (30 Minute Cap):
800 Meter Team Med Ball Run
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Med Ball Run

112819 Friday

Posted: 11/28/2019 in Uncategorized, WOD

9 am ONLY!!!!

“Partner Murph”

For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

112819 Thursday

Posted: 11/27/2019 in Uncategorized, WOD

No Class!!!!

Happy Thanksgiving!!!

112719 Wednesday

Posted: 11/26/2019 in Uncategorized, WOD

Strength:

3 Position Power Snatch

Build to a heavy complex

 

-Then-

 

“Power Wheels”

AMRAP 3:
9/6 Calorie Assault Bike
12 Power Snatches (95/65)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
8 Power Snatches (115/85)

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Assault Bike
4 Power Snatches (135/95)