W.O.D.

  • 3.29.15

    Rest Day!

    They took palm branches and went out to meet Him, shouting, "Hosanna! Blessed is He who comes in the name of the Lord!  Blessed is the King of Israel"  John 12:v13


  • 3.26.15

    15.5 

    Rx’d
    (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’dWomen, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 95 lb.
    Women use 65 lb. 

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    27-21-15-9 reps for time of:
    Row (calories)
    Thrusters

    Men use 65 lb.
    Women use 45 lb.


  • 3.26.15

    1. 5 Rounds - As many reps as possible:

    1 minute - Prowler push - 25m

    1 minute - Push-ups

    1 minute - Row (Calories)

    1 minute - Toes 2 bar

    1 minute - Rest

    2. Mobility

  • 3.25.15

    1. Skill/Midline
    5 Rounds NOT for time of:
    25′ HS Walk
    5 Strict L-Pull ups

    2. Conditioning
    AMRAP 12
    10 KBS, 53/35
    60 Double unders
    6 10m Shuttle sprints (every turn around counts as a rep)

     

  • 3.24.15

    We have moved into our new space!  Same address just different suite, 120 Interstate North Parkway SE, Suite 301!  Grand opening of our new box this Saturday!  Regular classes at 9am & 10am, then 11am will be "Bring a Friend Saturday", afterwards we will have a potluck and hang out!  So bring a dish to share and something to drink and kick-off our new spot!

    1. Conditioning
    With a running clock
    21-15-9:
    Wallballs 20/14

    Box Jumps, 24/20

    rest equal time, then…

    21-15-9:
    Calorie Row
    Bar Facing Burpees

     



  • 3.23.15

    We have moved into our new space!  Same address just different suite, 120 Interstate North Parkway SE, Suite 301! 

    1. Mid-line conditioning:

    3RFT - 25 Sit-ups, 25 Hollow rocks

    2. Conditioning:

    "Fran"

    21-15-9

    Thrusters 95/65lbs

    Pull-ups

     

  • 3.22.15

    Rest Day!  

    Come into His city with songs of thanksgiving and into his courtyards with songs of praise.  Thank Him and praise His name.  The Lord is good.  His love is forever, and His loyalty goes on and on.  Psalms 100:v4-5


  • 3.20.15

    WORKOUT 15.4
    Complete as many reps as possible in 8 minutes of:
    3 handstand push-ups
    3 cleans
    6 handstand push-ups
    3 cleans
    9 handstand push-ups
    3 cleans
    12 handstand push-ups
    6 cleans
    15 handstand push-ups
    6 cleans
    18 handstand push-ups
    6 cleans
    21 handstand push-ups
    9 cleans
    Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

    Men clean 185 lb.
    Women clean 125 lb.

    Scaled
    (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

    Complete as many rounds and reps as possible in 8 minutes of:
    10 push presses
    10 cleans

    Men push press 95 lb. and clean 115 lb.
    Women push press 65 lb. and clean 75 lb.


  • 3.19.15

    1. Mobility 

    2.Conditioning

    For Time:
    10 Power Cleans, 135/95
    12 Pistols (Alternating)
    8 Power Cleans, 155/105
    14 Pistols
    6 Power Cleans, 185/135
    16 Pistols
    4 Power Cleans, 205/145
    18 Pistols
    2 Power Cleans, 225/155
    20 Pistols

     

     


  • 3.18.15

    1. Strength
    Build to a heavy Overhead Complex of: 1 Push Press + 1 Push Jerk + 1 Split Jerk

    2. Conditioning
    EMOMx15
    5 rounds of:
    Min 1 – :30s Max rep 10m Shuttles
    Min 2 – :30s Max rep Strict pull-ups
    Min 3 – :30s Max rep Strict HSPU


  • 3.17.15

    Classes are at the new spot today! Go to building 300 suite 301!

    Conditioning: 12 Minute AMRAP

    2, 4, 6, 8, 10 ect.  Increase each round be 2 reps

     Burpees
     Toes to bar
     Push-ups



  • 3.15.15

    Rest Day!

    The Lord is my light and my salvation - whom shall I fear?  The Lord is the stronghold of my life - of whom shall I be afraid? Psalms 27:v1


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