W.O.D.

  • 5.29.15

    Conditioning:

    A) AMRAP 3 Minutes:

    6 Front Squats 155/105

    6 Burpees over bar

    - Rest 1 Minute - 

    B) AMRAP 3 Minutes: Double unders

    - Rest 1 Minute - 

    C) AMRAP 3 Minutes:

    6 Fronts Squats 135/95

    6 Burpees over bar


  • 5.28.15

    1. Conditioning:

    A) 4x500m Max Effort Row - Rest 3 minutes between rounds

    - Rest 5 Minutes - 

    B) EMOM x 10

    Even minutes - 20 Hollow Rocks

    Odd minutes - 20 Tuck Crunches


  • 5.27.15

    Conditioning:

    50 Wallballs 20/14

    200m Run

    15 Clean & Jerks 135/95

    400m Run

    15 Clean & Jerks

    200m Run

    50 Wallballs 

    Tomorrow - Rowing


  • 5.26.15

    1. Conditioning:

    21-15-9 

    Deadlifts 225/155

    400m Run

    2. Mobility

    Tomorrow - Cleans/Wallballs

     


  • 5.25.15

    Memorial Day - Always Remember!

    Take time to remember all those that have and still are sacrificing their lives for our freedom. 

    "Greater love hath no man than this, that a man lay down his life for his friends." - John 15:13

    Today's classes are at 9am, 10am, & 11am.

    Conditioning:

    "Murph"

    1 Mile run

    100 Pull-ups

    200 Push-ups

    300 Air squats

    1 Mile run

    *20lb vest for Rx



  • 5.22.15

    Conditioning:

    5 RFT

    50 Double unders

    15 Slamballs

    400m Run


  • 5.21.15

    Re-Testing Day for the Spring Nutrition Challenge!

    Coaches will re-take your weight & body composition.

    1. 1 Rep Max - Back Squat

    2. "Cindy"

    20 Minute AMRAP

    5 Pull-ups

    10 Push-ups

    15 Air Squats

  • 5.20.15

    1. Conditioning:

    AMRAP 2 Minutes:

    20 V-ups

    20 Supermans

    Max reps of Power cleans at 155/105 in the remaining time

    - Rest 1 Minute - 

    AMRAP 2 Minutes:

    20 V-ups

    20 Supermans

    Max reps of Power cleans at 155/105 in the remaining time

    - Rest 1 Minute - 

    AMRAP 2 Minutes:

    20 V-ups

    20 Supermans

    Max reps of Power cleans at 155/105 in the remaining time

    2. Mobility

    Tomorrow - Nutrition Challenge Benchmark Workout


  • 5.19.15

    1. Conditioning: 

    3RFT

    400m Run

    21 KBS 53/35

    12 Wallballs 30/20

    9 Burpees

    2. Strength:

    Front Squats - 3x3

    Tomorrow - Power cleans


  • 5.18.15

    1. Snatch
    2×3 at 75%
    3×2 at 80%
    1×1 at 85%

    2. Conditioning
    “Bode”
    5 RFT:
    11 Power Snatches, 95/65
    12 HSPU

    Tomorrow - KBS, Wallballs, Running

  • 5.17.15

    Rest Day!

    And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.  Colossians 3:v17


  • 5.15.15

    1. Power Clean - 1 Rep Max

    2. Thruster - 1 Rep Max


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