W.O.D.

  • 10.31.14

    Happy Halloween!!!

    - Free time - Work on lifts or skills that you want to improve upon.  End of class we will have a short metcon.

    - 8 Minute AMRAP:

    8 Box jump overs 24/20"

    8 Toes 2 bar

     

     


  • 10.30.14

    LIVING VS. ZOMBIES

    In this workout you can choose to be alive or a zombie.  

    If you are alive you will start the workout with the first group.  If you are a zombie you will start the WOD exactly 3 minutes after the living people and try to catch them!

    800 M. Run

    9 Thrusters 95/65

    80 Squats

    9 Thrusters

    60 Sit-ups

    9 Thrusters

    40 Push-ups

    9 Thrusters

    20 Burpees

    9 Thrusters

    400 M. Run

    *If you are a zombie you must catch at least one person.  If you fail to catch somebody you must do a penalty of 25 burpees after the workout.

    **If you are alive and you get caught by any zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the zombies who catch people.

     


  • 10.29.14

    1. Clean & Jerk - Establish 1 rep max

    2. “Grace”
    30 Clean and Jerks, 135/95


  • 10.28.14


  •  Power Snatch + Squat Snatch – quickly work up to a heavy set, no fails – this should not take more than 10 minutes.

  • 10 RFT:
  • 10 C2B Pull-ups
    400m Run


  • 10.27.14

    1. Back Squat
    EMOMx10: 1 rep, across

    2. 3RFT:
    60 Double unders
    30 Wall Balls, 20/14
    15 Deads, 245/175 

    Resurgens Endurance - 8 Rounds for Time

    400m run

    10 tire flips


  • 10.26.14

    Rest Day!  

    I love the Lord because He has heard my appeal for mercy.  Because He has turned His ear to me, I will call out to Him as long as I live.  Psalms 116:1-2


  • 10.24.15

    1. Mobility 

    2. For time:
    10-9-8-7-6-5-4-3-2-1 Front Squat, 155/105
    200m Run after every round.


  • 10.23.14

    1.  15 Minute AMRAP

    100m Run 

    10 Slam balls 30/20lbs

    8 Deadlifts 185/135lbs

    2. Mobility


  • 10.22.14

    1. “Filthy 50″
    50 reps of the following for time:
    Box Jumps, 24/20″ – Games standards
    Jumping Pull ups – set up bar at mid forearm when standing with arms extended overhead
    KBS, 35/25
    Walking Lunge Steps
    Knee To Elbows
    Push Press, 45/35
    Hip Extensions
    Wall Balls, 20/14
    Burpees
    Double unders

    Resurgens Endurance - 2 Mile Time Trial



  • 10.21.14

    1. Partner WOD:

    "Double Fran"

    2 Rounds for time 

    21-15-9 

    Thrusters 

    Pull-ups


  • 10.20.14

    1. Clean and Jerk
    1 High Hang Squat Clean + Push Jerk + Split Jerk – work up to a heavy set

    2. For time:
    30-20-10 Squat Cleans, 135/95
    15-10-5 Strict HSPU 

    Resurgens Endurance - 2 x 200m with 60 sec rest, 2 x 400m with 90 sec rest, 2x 800m with 2:00 rest


  • 10.17.14

    1. Mobility

    2. For time:
    50-40-30-20-10 Wall Balls 20/14lbs
    100-80-60-40-20 Double unders 

    Resurgens Endurance - 4 x 1 mile alternating between 400m at 5k TT pace and 400m at 1 mile TT pace, 4:00 rest intervals


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