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Wod

Thursday November 30, 2017

‘Title Shot’

7 Rounds of
3 minutes on/ 2 minutes off
400M Run
Max effort row for cals

*Rowing can be sub for sit ups.  Score is total cals or sit ups.

Wednesday November 29, 2017

Gymnastics Conditioning

EMOM 9
M1: 30 second hanging L-sit
M2: Max effort plank
M3: Rest

 

‘Dumbbelly’

AMRAP 15
6 Single dumbbell hang squat clean 35/25 (Right arm)
9 Dumbbell single arm presses 35/25 (Right arm)
25’ Single arm overhead walking lunge 35/25 (Right arm)
6 Single dumbbell hang squat clean 35/25 (Left arm)
9 Dumbbell single arm presses 35/25 (Left arm)
25’ Single arm overhead walking lunge 35/25 (Left arm)

Tuesday November 28, 2017

Weightlifting

Power snatch
*Touch and go triple

 

‘Strictly’

AMRAP 11
3 Strict pull ups
5 Strict handstand push ups
7 Power snatches 75/55

Monday November 27, 2017

Squat

Back Squat
3-3-3-3-3

 

‘Double Back’

For time (20 cap)
20 Back squats 225/155
800M Run
100 Double unders
800M Run
20 Back squats 225/155
*Squats from rack

Saturday November 25, 2017

‘Partner WOD’

AMRAP 20
15/12 Cal row
12 Push ups
9 Sit ups

*Alternating movements, score is total rounds completed.

***Today is bring a friend day!  All classes are Free!***

Friday November 24, 2017

‘Gobbler’

EMOM 40
M1: 200M Run
M2: 15 Kettle bell swings 70/44
M3: 20 Squats
M4: Rest

**Reminder 8,9 and 10am classes only tomorrow**

***Saturday is bring a friend day!  All classes are free!***

Thursday November 23, 2017

‘Fight Gone Bad’

3 rounds of:
1 minute at each station
Wall Ball 20/14
Sumo deadlift high pull 75/55
Box jump 20″
Push press 75/55
Row for calories
Rest

 

**Happy Thanksgiving!!**

Special holiday hours

*11/23 Thursday 8 and 9am classes only**

*11/24 Friday 8,9 and 10am classes only**

Wednesday November 22, 2017

MidLine

EMOM 9
M1: 30 second superman hold
M2: Max effort reverse plank
M3: 30 second ring hold (At top)

‘Midline Builder’

AMRAP 20
400M Run
50 Double unders
15 Toes to bar

Tuesday November 21, 2017

Weightlifting

2 Deadlifts + 2 Hang power cleans + 2 Jerks

 

‘Burpee Complex’

4 rounds of:
3 minutes on/2 minutes off
12 Burpees
10 Deadlifts 115/75
8 Hang power cleans 115/75
6 Jerks 115/75

Monday November 20, 2017

Weightlifting

Squat clean Thruster
Heavy single

 

‘Jackie’

For time (12 cap)
1000M Row
50 Thrusters 45
30 Pull ups

Saturday November 18, 2017

Weightlifting

Power snatch
Heavy single

‘Isa-Bell’

With a running clock
0:00-4:00
For time
‘Isabel’
30 Snatches 135/95
4:00-7:00
Rest 3
7:00- 11:00
For time
10 Burpees
15 Kettle bell swings 70/44
250M Row
15 Kettle bell swings 70/44
10 Burpees

Friday November 17, 2017

Weightlifting

Hang Squat Clean
Heavy single

 

‘Bar Fight’

With a running clock
0:00-4:00
For time
25 Front squats 135/95
25 Pull ups
25 Front squats 135/95
4:00-6:00
Rest 2
6:00-10:00
30 Toes to bar
30 Hang power cleans 135/95
Max effort bar muscle ups   I.R.T.

Thursday November 16, 2017

‘Jumper’

EMOM 30
M1: 250/200M Row
M2: 10 Box Jumps step downs 20”
M3: 35 Double Unders

*Sub 15/10 cal bike, or 200/150 Ski for row

Wednesday November 15, 2017

Gymnastics Conditioning

EMOM 12
M1: Arch/ hollow swings rings
M2: Candle sticks
M3 :Muscle up transitions
M4: Rest

 

’11.4 OPEN WOD’

AMRAP 10
60 Bar facing burpees
30 Overhead squats 115/75
10 Muscle ups

Tuesday November 14, 2017

Strength

Push press
3-3-3-3-3

 

‘Running Start’

For time (20 cap)
800M Run
Then
3 rounds of:
10 Push press 95/65
10 Hand release push ups
400M Run
Then
2 rounds of:
10 Push press 115/75
10 Hand release push ups
200M Run
Then
10 Push press 135/95
10 Hand release push ups

Monday November 13, 2017

Strength

Deadlift
3-3-3-3-3

‘Ball Crusher’

For time (10 cap)
3 rounds of
30 Wall balls 20/14
15 Deadlifts 185/125

Saturday November 11, 2017

‘Sisson’

AMRAP 20
1 Rope Climb
5 Burpees
200 meter Run

*Wear a weight vest (20/14 lb)

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Friday November 10, 2017

Strength

Dumbbell overhead squat
10-10-10
*5 with right arm/ 5 with left

 

‘GMO’

AMRAP 14
10 Toes to bar
20 Dumbbell squat snatch 35/25 (alternating arms each rep)
40 Double unders

Thursday November 9, 2017

‘Bring a Friend Day’

With a partner
10 rounds of:
1 minute of row, bike, or ski
15 seconds rest (transition)
30 seconds of Sit ups
15 seconds rest (transition)

*Partner 1 rows while partner 2 does sit ups, then switch.

Wednesday November 8, 2017

Strength

Single arm Kettle bell waiter walk
3 x 50′ walk
*50′ there switch arms and back, bottom of kettle bell faces up

‘Kettle Lug’

For time (18 cap)
3 Rounds of
200M Run
25 Kettle bell swings 70/44
200M Run
25 Push ups
100M Single arm Farmer carry 70/44

Tuesday November 7, 2017

Strength

Weighted pull ups
3-3-3-3-3

 

‘Mirrored Reps’

With a running clock
0:00- 7:00
For time
21-15-9
Wall balls 20/14
Burpee box jump overs 24/20
7:00-9:00
Rest
9:00-15:00
For time
9-15-21
pull ups
Wall balls 20/14

*If you finish before the 7:00 mark you gain extra rest.

Monday November 6, 2017

Strength

Back Squat
5-3-1-1

 

‘Dumbbell Up’

5 Rounds
1 minute at each station
Dumbbell push press 35/25
Row
Dumbbell hang squat clean 35/25
Rest

Saturday November 4, 2017

Weightlifting

Power clean and Jerk

 

‘Shimmy Up’

For time (20 cap)
4 Rounds
400M Run
12 Clean and Jerks 135/95
6 Bar Muscle ups

**Reminder Girls Day In, will be held at 11am and will be off limits to the Guys!**

Friday November 3, 2017

Weightlifting

Hang power snatch + Overhead squat

 

‘Gasser’

AMRAP 12
9 Hang power snatches 75/55
12 Overhead squats 75/55
15 Burpees

Thursday November 2, 2017

‘Pick your Poison’

15 rounds of
30 seconds on/ 1:30 rest
Row, Ski or Bike for calories

*Each 30 seconds should be done at an all out effort!

Wednesday November 1, 2017

‘Triple Double’

AMRAP 4
5 Jerks 115/75
10 Deadlifts 115/75
30 Double unders
Rest 3
AMRAP 4
5 Jerks 115/75
10 Deadlifts 115/75
15 Toes to bar
Rest 3
AMRAP 4
5 Jerks 115/75
10 Deadlifts 115/75
30 Double unders