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Wod

Tuesday April 30, 2019

Strength

Push press
3-3-3-3-3

‘Arm Strong’

AMRAP 16
20 Push press 95/65#
400 Meter run
20 Kettlebell sumo deadlift high pulls 70/44#

Monday April 29, 2019

Weightlifting

Squat clean
3 position squat clean (hip, below the knee, floor)

‘Hang Nail’

For time (12 cap)
1000 Meter row
then
5 rounds of
9 Squat cleans 115/75
12 Box jump overs 24/20

 

 

Saturday April 27, 2019

**Today is bring a friend day, all classes are free for friends and family!**

‘Bring A Friend day’

AMRAP 25
With a partner, alternating movements.
10/8 Calorie bike
15 Russian Kettlebell swings
200 Meter run
15 Sit ups
12/8 Calorie row

 

Friday April 26, 2019

**Saturday is bring a friend day!!**

‘The Longest Round’

AMRAP 12
10 Overhead squats 135/95
10 Box jump overs 24/20
10 Thrusters 135/95
10 Toes to bar
10 Snatches 135/95
10 Burpee muscle ups
10 Snatches 135/95
10 Toes to bar
10 Thrusters 135/95
10 Box jump overs 24/20

Thursday April 25, 2019

‘Big Lungs’

8 Rounds of
3 minutes on/ 2 minutes off
Row, Bike or Ski

 

Wednesday April 24, 2019

***Please note, there is a slight change in our running route.  There will be no running allowed through the parking lot. We will be coming back in from the run the same way we came out (up the side walk and through the cat walk).  Thank you!! and I appreciate you!! 🙂 -Matt***

‘Mile Chipper’

For time ( 30 cap)
100 Double unders
600 meter run
75 Wall balls 20/14
600 meter run
50 Pull ups
600 meter run
25 Clean and jerks 135/95

Tuesday April 23, 2019

Gymnastics

EMOM 6
M1: 20 second L-Sit
M2: 20 second Handstand Hold

 

‘Slow Creep’

For time (15 cap)
10 rounds of
5 Strict handstand push ups
7 Burpees
9 Kettlebell swings 70/44

 

Monday April 22, 2019

Strength

Back Squat
3-3-3-3-3

‘Quadzilla V2’

3 Rounds of
2 Minutes of back squats
1 Minute rest
2 Minutes of rowing for meters
1 Minutes rest

*Round 1: 225/155 Round 2: 185/125 Round 3: 135/95

Sunday April 21, 2019

**We are closed for Easter Sunday**

 

Saturday April 20, 2019

**We will be closed for Easter Sunday!**

‘Power Couple’

AMRAP 20
*With a partner, alternating movements
200 Meter run
12 Power snatches 75/55
10 Overhead squats 75/55

Friday April 19, 2019

Strength

Deadlift
2-2-2-2-2

‘Heavy Skillz’

For time (15 cap)
12-9-6-3
Deadlift 275/185
Box jumps 30/24
Bar Muscle ups

Thursday April 18, 2019

‘Dos Amigos’

0:00-14:00
3k row
14:00-19:00
Rest 5 Minutes 
19:00-33:00
5/3.5 mile bike

Wednesday April 17, 2019

‘Cement Mixer V2’

3 rounds of
4 minutes on/ 4 minutes off
15/10 Calorie bike
12 Toes to bar
6 Squat cleans 185/125
Max effort Double unders I.R.T.

*Score is total double unders.

Tuesday April 16, 2019

Strength

Weighted ring dip
5-3-1-1-1

‘Arm Circuit’

For time (15 cap)
7 rounds of
10 Kettlebell swings 70/44
10 Ring dips
10 Push press 75/55

 

Monday April 15, 2019

Strength

Front Squat
2-2-2-2-2
*Build to a heavy set of 2

‘Terrible Ten’

AMRAP 10
2,4,6,8,10..so on
Front squat 135/95
Chest to bar pull ups

Saturday April 13, 2019

‘Giants Breath’

For time ( 18 cap)
3 Rounds of
300 Meter run
15 Overhead squats 95/65
300 Meter run
15 Thrusters 95/65

Friday April 12, 2019

‘Funbell’

AMRAP 15
20 Dumbbell snatches 50/35
30 Dumbbell box step ups 24/20
40 Toe to bar
50 Single arm dumbbell push presses 50/35 (alternating arms every 5 reps)

Thursday April 11, 2019

**Today is bring a friend day; all classes are free for friends and family!**

‘Bring A friend day’

AMRAP 20
12/8 calorie bike
15 Sit ups
200 Meter run
15 Push ups
30 Double unders

*alternating movements with a partner

Wednesday April 10, 2019

**Thursday 4/11 is bring a Friend day!  All class will be free!!**

Weightlifting

Power clean
2-2-2-2-2
*Building to a heavy double

‘Power Burpee’

AMRAP 12
18 Power cleans 95/65
15 Burpees
15 Power cleans 135/95
15 Burpees
12 Power cleans 155/105
15 Burpees
9 Power cleans 185/125
15 Burpees
Max effort Power cleans 205/135 I.R.T.

 

Tuesday April 9, 2019

Strength

Push Jerk
2-2-2-2-2

‘Row Fast’

AMRAP 10
1000/750 Meter row
Then in remaining time
21 Push jerks 95/65
15 Pull ups

Monday April 8, 2019

‘Kelly’

For time (35 cap)
5 rounds of
400M Run
30 Box jump 24/20
30 Wall balls 20/14

Saturday April 6, 2019

Strength

1 Hang power clean + 2 lunges

‘Total body Tune up’

AMRAP 20
18 Hang power cleans 75/55
18 Hand release push ups
400 Meter run
18 Front rack lunges 75/55

Friday April 5, 2019

Weightlifting

Squat snatch

‘Casual Friday’

AMRAP 12
9 Squat snatch 135/95
45 Double unders
9 Strict handstand push ups

Thursday April 4, 2019

‘Cardio Circuit’

EMOM 40
M1: 15/10 Calorie row
M2: 30 Second plank
M3: 12/8 Calorie bike
M4: 100 Meter run

Wednesday April 3, 2019

‘Power Belly’

AMRAP 16
60/40 Calorie row
50 Kettlebell swings 53/35
40 Toes to bar
30 Kettlebell swings 53/35
20 Toes to bar
10 Power cleans 185/125

Tuesday April 2, 2019

‘Lucky 7’s’

AMRAP 4
21/15 Calorie bike
Then in remaining time
7 Push press 95/65
7 Burpee box jumps 24/20
Rest 4 minutes
AMRAP 4
18/12 Calorie bike
Then in remaining time
7 Push press 115/75
7 Burpee box jumps 24/20
Rest 4 minutes
AMRAP 4
15/10 Calorie bike
Then in remaining time
7 Push press 135/95
7 Burpee box jumps 24/20

Monday April 1, 2019

Strength

Deadlift
5-3-1-1-1

 

‘Face Lift’

For time (12 cap)
5 rounds of
20 Wall balls 20/14
8 Deadlifts 225/155