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Archive for the WOD Category

WOD – Friday – 12/09/16

sandra-snatching-at-meet
For Time:
50/40 Calorie Bike
50/40 Calorie Row
50 Thrusters 75/55
50 Alternating DB snatch. Heavy-ish. Choose weight.
     Post time and load used for DB’s.

WOD – Thursday – 12/08/16

BRING A FRIEND THURSDAY
In Teams of 2:
16 RFT: (8 each)
Run 100m
10 Burpees

10 Power Snatches 75/55

WOD – Wednesday – 12/07/16

A. 15-12-9 Front Squats (Unbroken – from floor)
One set every 2:00
(athletes will choose 1 weight and keep that weight throughout the 3 sets.)
B. For Time:
3 rounds of…
15 HSPU
10 Backsquat 135/95 (from floor)
2 rounds of…
15 Pull-ups
10 Backsquats 155/105
1 rounds of…
15 Toes To Bar
10 Backsquats 185/135

WOD – Tuesday – 12/06/16

saturday-packed-class
For Time:
24-16-8
Calorie Row
Shoulder 2 Overhead 115/75
    immediately into…
50 KB Swings 53/35
50 Burpees

WOD – Monday – 12/05/16

sarah-aline-birthday
4 RFT:
15 Burpee Box Jump Overs 24/20
Run 400m
15 Power cleans 155/105
25 Wallballs 201/14
15 Pull-ups

WOD – Friday – 12/02/16

copperpoint-brewing_company_Logo

Reminder! We have our social outing at Copper Point Brewery tonight at 8p! CLICK HERE for details

AMRAP 20:
20 Wallballs 20/14
20 Power Snatch 75/55
20 Box jumps 24/20
20 Push press 75/55
20 Calorie Row

WOD – Thursday – 12/01/16

assault-bike-image

BRING A FRIEND THURSDAY!!

A. Teams of 2. For Time:
100 Calorie Assault Bike – switching partner every 20 seconds:
– then..
1 Mile Run. Must start and finish together.

WOD – Wednesday – 11/30/16

fran-4-letter-word
A. For Time: ‘Fran’
21-15-9
Thrusters 95/65
Pull-ups
– rest until 15 minute, mark then complete…
B. ‘Fran’ AGAIN!
NOTE: Both times will be recorded

WOD – Tuesday – 11/29/16

A. Push Press: 5-3-1 5-3-1. 2nd wave heavier than first. All sets tough.
(Heavy single should not be max)
B. For Time:
20 Deadlifts
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
10 Thrusters
25 Double Unders (60 singles)
15 Power snatch
25 Double Unders (60 singles)
20 Deadlifts
       (Barbell weight stays same for all movement. Rx = 135/95)

WOD – Monday – 11/28/16

10am-saturday-class
A. 5 Sets. Backsquats x4 reps @80%;
(if you do not know your 1rm but were here last Monday, use same weight performed on last Monday’s sets)
B. 3 RFT
50 Air squats
14 Pull-ups
14 Push-ups
10 Hang Power Cleans 135/95
RX+ option:
3 RFT
50 Air squats
7 Muscle ups (guys) – 5 muscle ups (ladies)
10 Hang Power Cleans 135/95
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Today’s WOD

Bootcamp

  • Bootcamp – Friday – 12/09/16
    December 8, 2016 by
    Happy Freakin Friday! A. ‘Annie’ 50-40-30-20-10 Double Unders (2:1 Singles) Abmat Sit-ups B. Plank Holds: :45 seconds hold / :15 seconds Rest Rotate between: Front Plank Left Side Plank Right...
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