Archive for the ‘Uncategorized’ Category

102721 Wednesday

Posted: 10/26/2021 in Uncategorized, WOD

“Country Roads”

AMRAP 10:
1,600 Meter Run
Max Calorie Bike

Rest 4 Minutes

AMRAP 8:
1,200 Meter Run
Max Calorie Bike

Rest 3 Minutes

AMRAP 6:
800 Meter Run
Max Calorie Bike

Rest 2 Minutes

AMRAP 4:
400 Meter Run
Max Calorie Bike

Rest 1 Minutes

AMRAP 2:
200 Meter Run
Max Calorie Bike

*Score = Sum Total Bike Calories from all 5 Rounds

102621 Tuesday

Posted: 10/25/2021 in Uncategorized, WOD

“Machete”

For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders

1 Round of “Macho Man”:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)

[Kilos = 61/43]

*Score = Time it takes to complete the workout.

102521 Monday

Posted: 10/24/2021 in Uncategorized, WOD

“Indy 500”

AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches (70/50)
15 Lateral Dumbbell Burpees

[Kilos = 32/22.5]

*Score = Rounds + Reps

102321 Saturday

Posted: 10/22/2021 in Uncategorized, WOD

For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)

After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry

[Kilos = 22.5/15]

*Score = Time it takes to complete the workout

102221 Friday

Posted: 10/21/2021 in Uncategorized, WOD

1a) 2×3 Power Snatch

*Score = Heaviest Load

1b) 2×3 Push Press

*Score = Heaviest Load

AMRAP 7:
Power Snatches (115/85)

On the Minute:
7 Toes to Bar

Rest 6 Minutes

AMRAP 7:
Bar-Facing Burpees

On the Minute:
7 Push Press (115/85)

[Kilos = 52/38]

*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps

102121 Thursday

Posted: 10/20/2021 in Uncategorized, WOD

“5k(AREN)”

5 Rounds:
1k Run
30 Wall Balls (20/14)

[Kilos = 9/6]

*Score = Time it takes to complete the workout

Time Cap: 40 Minutes

102021 Wednesday

Posted: 10/19/2021 in Uncategorized, WOD

On wthe 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike

[Kilos = 61/43]

*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.

101921 Tuesday

Posted: 10/18/2021 in Uncategorized, WOD

For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)

[Kilos = 43/29 ]

*Score = Time it takes to complete the workout

101821 Monday

Posted: 10/17/2021 in Uncategorized, WOD

4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)

*Score = Time it takes to complete the workout

101521 Friday

Posted: 10/14/2021 in Uncategorized, WOD

“Nicknack”

AMRAP 20:
400 Meter Row
Max Unbroken Push Ups

*Score = Total Push Ups
*Should be able to get 5 reps per round