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Wod

Friday August 31, 2018

Strength

Thruster
2-2-2-2
*From rack

‘Muster The Thruster’

AMRAP 10
20 Pull ups
15 Thrusters 95/65
10 Handstand push ups

Thursday August 30, 2018

‘Make The Cut’

5 rounds of:
0:00-2:00
500 Meter row

2:00-3:00
Rest

3:00-5:00
400 Meter run

5:00-6:00 
Rest

Wednesday August 29, 2018

Strength

Single Leg Kettlebell RDL
8-8-8
*8 each leg

‘The Count Down’

For time (18 cap)
3 rounds
50 Double unders
400 Meter run
30 Push ups
20 Kettle bell swings 70/44

Tuesday August 28, 2018

Weightlifting

1 Hang power clean + 1 Power clean and Jerk
*From Position 1, touch and go.

‘Similar But Different’

AMRAP 15
18 Box Jumps 24/20
15 Power clean and Jerk 95/65
12 Bar facing burpee
9 Toes to bar

Monday August 27, 2018

Midline

Supinated grip hanging L-Sit hold
3 rounds of
20 seconds on/ 40 Seconds off

‘Balls Of Fire’

5 rounds of
2 minutes on/ 2 minutes off
15/10 Calorie row
20 Wall balls 20/14
Max Effort Bar muscle ups I.R.T.

*Score is total number of Bar muscle ups or Burpees pull ups

Saturday August 25, 2018

**All Classes are free today for friends and family today!**

‘Bring A Friend Day’

With a partner, split reps anyway. Complete one movement before moving on.
AMARAP 30
50 Cal row
50 Push ups
50 Cal row
50 Squats
50 Cal row
50 Sit ups
50 Cal row
50 Burpees

*Rowing can be subbed for a 800 meter run, split between partners.

Friday August 24, 2018

Weightlifting

1 Hang power snatch (from position 1) + 1 power snatch from the floor

 

‘0 to 60’

For time (12 cap)
5 rounds of
12 Wall Balls 20/14
12 Toes to bar
12 Snatches 75/55

Thursday August 23, 2018

‘Core Cardio’

0:00-5:00
800 meter run
Max effort sit ups I.R.T.

5:00-10:00
1000 meter row
Max effort V- ups I.R.T.

10:00- 14:00
600 meter run
Max effort plank I.R.T.

14:00-18:00
750 meter row
Max effort Hollow hold I.R.T.

18:00- 21:00
400 meter run
Max effort flutter kicks I.R.T.

21:00-24:00
500 meter row
Max effort super man hold I.R.T.

 

Wednesday August 22, 2018

Strength

Deadlift
2-2-2-2

 

‘The Puller’

AMRAP 15
18 Box jumps 24/20
15 Deadlifts 155/105
12 Bar facing burpees
9 Chest to bar pull ups

 

 

Tuesday August 21, 2018

Strength

Push Press
2-2-2-2

‘The Presser’

For time (12 cap)
400 meter run
21 Push Press 95/65
400 meter run
15 Push Press 115/75
400 meter run
9 Push Press 135/95

 

Monday August 20, 2018

Strength

Back squat
2-2-2-2
*3 count pause at the bottom

‘Kettle Count’

AMRAP 10
Kettle bell swings 53/35
* 18 air squats EMOM starting at 0:00.  Score is total number of kettlebell swings.

Saturday August 18, 2018

**Reminder Tomorrow is 8 and 10am classes only, at 9am we will be having our free Double Under Clinic!**

‘Tug Of War’

For time (20 cap)
In teams of 2 or 3
50 Power snatches 95/65
10 Rope climbs
1600 Meter run
10 Rope climbs
50 Power snatches 95/65

*Split reps anyway; Complete the movement before moving on.

Friday August 17, 2018

Strength

Strict Press
2-2-2-2

‘All Over The Map’

3 Rounds of
1 minute at each stations
Kettlebell step overs 20″ (53/35)
Strict Press 75/55
Front Rack Lunges 75/55
Push ups
Rest

Thursday August 16, 2018

‘Run it, Row it’

EMOM 40
M1: 300/250 Meter Row
M2: 25′ Shuttle Run
M3: 15 Sit ups
M4: Rest

Wednesday August 15, 2018

Midline

Every 90 seconds for 3 sets
10 second hollow hold
10 knee tucks
10 second hollow hold

‘Classic Run’

For time (No Cap)
800 Meter run
Then
3 rounds of
21 Wall balls 20/14
15 Pull ups
9 Burpees box jump over 24/20
Then
800 Meter run

 

Tuesday August 14, 2018

Weightlifting

Hang power clean
2-2-2-2
*From position 1

 

‘Power Ring’

AMRAP 12
3,6,9,12..so on
Hang power clean 135/95
Ring Dips

 

Monday August 13, 2018

‘Plot Twist’

5 rounds of
2 minutes on/ 2 minutes off
15/12 Calorie row
8 Bar facing Burpees
I.R.T. Accumulate 50 Thrusters 95/65

Saturday August 11, 2018

‘Boat Race’

For time (3 cap)
500 Meter row

*Scores is total time combined between both partners.  Each Partner Rows 500 meters, Clock starts at 0:00 for both Partners.

THEN

‘Kettlebell Relay’

AMRAP 20
100 Meter single arm farmer carry 70/53
250/200 Meter row
15 Kettle bell swings 70/53

*With a partner; Alternating movements.

Friday August 10, 2018

Weightlifting

Hang squat snatch
2-2-2-2
From position 1.

‘Fridays Workout’

AMRAP 12
15 Box Jump overs 24/20
12 Overhead Squats 75/55
9 Toes to bar

Thursday August 9, 2018

‘Plank o Meter’

Every 4 minutes for 40 minutes (10 rounds)
2 minutes of Rowing for meters
30 second Plank
*Rest during remaining time.

**Today is Bring a Friend day! All classes are free for friends and family.**

Wednesday August 8, 2018

Strength

Split stance good mornings
4-4-4-4

‘Professor Dumbbell’

For time (20 cap)
400 Meter run
30 Push Ups
30 Dumbbell Snatch 50/35
600 Meter run
25 Push Ups
25 Dumbbell snatch 50/35
800 Meter run
20 Push Ups
20  Dumbbell snatch 50/35

Tuesday August 7, 2018

Strength

Hang Squat clean
2-2-2-2
*From position 1.

‘The big 2’

For time (10 cap)
2 rounds of
35 Front squats 95/65
25 Burpees

Monday August 6, 2018

Strength

Push Press
3-3-3-3

‘Double Push Pull’

AMRAP 15
45 Double unders
15 Push press  115/75
45 Double unders
15 Pull ups

Saturday August 4, 2018

‘Sprinterval’

AMRAP 25
200 Meter Run
7 Power clean and Push jerks 95/65

*With a partner alternating rounds.

 

Friday August 3, 2018

‘TenFold’

AMRAP 14
1000 Meter row
100 Wall balls 20/14
10 Rope climbs

Thursday August 2, 2018

‘Rock n Run’

Every 4 minutes for 20 minutes
400 Meter run
10 Hollow rocks

Wednesday August 1, 2018

Gymnastic

EMOM 9
M1: Handstand hold
M2: L-Sit hold
M3: 10 Arch hollow swings

‘Nate’

AMRAP 20
2 Muscle ups
4 Handstand push ups
8 Kettle bell swings 70/44

Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.