Clik here to view.
Workout Of THE Day-09/25/2016
WOD: Part 1: Clean 7×3 @80% Part 2: 5 Rounds: 3 Bar MU, 10 Pull-Ups, 15 Back Squat (135/95) 17 min Time Cap
View ArticleClik here to view.
Workout Of THE Day-09/26/2016
WOD: Part 1: 3k Row for Time Part 2: 9 min AMRAP: 8 DB Snatch (55/35), 8 V-Ups, 8 Air Squats *FAST!!!* STRENGTH: Part 1: Deadlift 82%x5-88%X3-93%X2 – 85%X5-90%X3- 95%X2 Part 2: 3 RFT 20 WB 30/20 + 15...
View ArticleClik here to view.
Workout Of THE Day-09/27/2016
WOD: Part 1: Deadlift 7×3 @82% Part 2: Labor of Love: *All with a 20/14 lb ball* 4 Rounds for TIme: 20 OH Lunges, 20 Step Up Overs (24/20), 200m Run, *Ball can only touch the ground/anything inbetween...
View ArticleClik here to view.
Workout Of THE Day-09/28/2016
ALL CLASSES WILL BE A WOD: WOD: Teams of 3: 1 mile run, 150 cal row (one works while the other two plank, can switch as needed.), then max unbroken sets of DL, Hang Power Clean, and STO by each...
View ArticleClik here to view.
Workout Of THE Day-09/29/2016
WOD: Part 1: Snatch 7×3 @80% Part 2: For Time: 80 Double Unders, 10 Snatch (135/95), 25 Wallballs(30/20), 10 Snatch, 25 Wallballs, 10 Snatch, 25 Wallballs, 80 Double Unders OLYMPIC LIFTING: Power...
View ArticleClik here to view.
Workout Of THE Day-09/30/2016
WOD: Part 1: Strict Press Heavy Set of 5, then 5×4 at set of 5 Part 2: 11 min AMRAP: 10 Push-Ups, 10 Clean(135/95), 5 HPSU, 5 OHS (135/95) STRENGTH: Part 1: Tri set 4X10 triceps extension + DB Row +...
View ArticleClik here to view.
Workout Of THE Day-10/1/2016
WOD: Part 1: Back Squat 7×3 86% Part 2: For Time: 1000m Row, 1 mile Run OLYMPIC LIFTING: Max Snatch, Over Head Squat 3×1 at Max Snatch REMINDER: Class will be in the back room as the main hall will be...
View ArticleClik here to view.
Workout Of THE Day-10/2/2016
WOD: Part 1: Push Press 7×3 @ 80-85% Part 2: 1200m Run Buy-In, 4 Rounds: 10 Push Ups, 20 DB Snatch (70/53)
View ArticleClik here to view.
Workout Of THE Day-10/3/2016
WOD: Part 1: Fran: 21-15-9 Thrusters (95/65) Pull-Ups Part 2: Advanced Fran: 21-15-9 Thrusters (155/105), MU (C2B) STRENGTH: Part 1: 20 min EMOM M1 -3 front squats M2 3 deadlifts 70% Part 2: 10 RFT –...
View ArticleClik here to view.
Workout Of THE Day-10/4/2016
WOD: Part 1: 15 min OTM: 45 seconds on, 15 seconds off: 20 Double Unders and Max Box Jumps (30/24) Part 2: 9 min: 4 T2B, 6 Russian KB Swing (53/35), 8 SDHP (75/55) OLYMPIC LIFTING: Power Snatch...
View ArticleClik here to view.
Workout Of THE Day-10/5/2016
WOD: Part 1: Deadlift 8×2 @85-90% Part 2: 4 Rounds: 5 Man Makers(55/35), 10 Burpee Box Jumps, 15 Deadlifts (225/155) STRENGTH: Part 1: 4X10 Barbell Row + 5 rope pull ups Part 2: EMOMX10 M1-10 power...
View ArticleClik here to view.
Workout Of THE Day-10/6/2016
WOD: Part 1: Snatch 8×2 @ 85-90% Part 2: Teams of 2: 150/120 Calories for time, Locked out OH Snatch Grip during, (95/65) OLYMPIC LIFTING: Full Snatch to 90%, Full Clean to 90%, Back Squat 3×3 at 90%
View ArticleClik here to view.
Workout Of THE Day-10/7/2016
WOD: Part 1: Front Squat 8×2 @ 90% Part 2: Cindy: 20 min AMRAP 5 Pull-Ups, 10 Push-Ups, 15 Air Squats STRENGTH: Part 1: 4 rounds 1 min per round. M1 close grip bench 3 reps 87.5 % M2 max chin ups...
View ArticleClik here to view.
Workout Of THE Day-10/8/2016
WOD: Part 1: Clean Complex : High Hang, Hang, Ground, Build over 6 sets Part 2: 10-1 Power Cleans (185/125), 1 Rope Climb each round, can be legless OLYMPIC LIFTING: Max Clean and Jerk. Max Back Squat
View ArticleClik here to view.
Workout Of THE Day-10/9/2016
WOD: Part 1: Jerk 8×2 @ 90% Part 2: 30 STO @ 70%1-RM Jerk from the ground, 3 min Rest, then 400m For Every Min it took to complete the 30 STO, round up past :01 seconds
View ArticleClik here to view.
Workout Of THE Day-10/10/2016
WOD: Part 1: Back Squat 8×2 @90% Part 2: For TIme: 20 C2B, 40 DB Hang Clean and Jerk (65/40), 20 C2B STRENGTH: Part 1: part 1 Snatch pull 5X2 part 2 3×10 lunges. 10 each leg. 155/115 RX Part 2: 6...
View ArticleClik here to view.
Workout Of THE Day-10/11/2016
WOD: Part 1: Isabel: 30 Snatches for Time (135/95) Part 2: 10 min Rest, 50 Squat Snatch for TIme (95/65), 5 Air Squats Each Minute, start with the snatches in the beginning OLYMPIC LIFTING: Hang, full...
View ArticleClik here to view.
Workout Of THE Day-10/12/2016
WOD: Part 1: OTM 20 Min: Odd: 8 Burpees Even: 5 HSPU Part 2: For TIme: 50 KB Swings (70/53), 30 DL (315/215), 10 Legless Rope Climbs (Ladies can be legged) STRENGTH: Part 1: 4 rounds. 45 sec per round...
View ArticleClik here to view.
Workout Of THE Day-10/13/2016
WOD: Part 1: 4 Rounds Not For Time: 4 (2 a side)Turkish Get-Ups, 15 Barbell Roll Outs, 20 KB Weighted Lunges (53/35) Part 2: 2 Rounds: 30 T2B, 400m Run, 20 Back Squat (225/155) from the ground OLYMPIC...
View ArticleClik here to view.
Workout Of THE Day-10/14/2016
WOD: Part 1: Jackie: 1000m Row, 50 Thrusters (45/35), 30 Pull-Ups Part 2: Reversed Jackie: 30 Pull-Ups, 50 Thrusters, 1000m Row STRENGTH: Part 1: 4 rounds 45 sec work 15 sec rest M1 handstand push...
View Article