Month: September, 2017

Saturday wod

29 September, 2017 (21:01) | WODs

20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie Row in Remaining Time Switch up as needed; only 1 bar per team, must complete each round before moving […]

Friday, Sept. 29, 2017

29 September, 2017 (02:00) | WODs

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26  AMRAP 15 minutes 15 Calorie Row 30 Double-Unders 45 Flutter Kicks (L=1, R=2)

Thursday, Sept. 28, 2017

28 September, 2017 (02:00) | WODs

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26 Strength: Power Clean: 5 x 40%, 50%, 60%,  3 x 70%, 80%, 3+ x 90% New Strength Worksheet Met-Con: 5 Rounds: 5 Burpees 7 Front Squat (75lbs./115lbs.) 9 Knees-to-Elbows

Wednesday, Sept. 27, 2017

27 September, 2017 (02:00) | WODs

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26 Weight Vest Wednesday 3 Rounds: 24 Squats 24 Push-Ups 24 Lunge Steps (L=1, R=2) 400m Run OR 6 Rounds: 12 Squats 12 Push-Ups 12 Lunge Steps (L=1, R=2) 200m Run

Tuesday, Sept. 26, 2017

26 September, 2017 (02:00) | WODs

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26 10! (Descend By 2; Ascending By 1) GHD Sit-Ups Pull-Ups

Monday, Sept. 25, 2017

25 September, 2017 (02:00) | WODs

Burpee Challenge Weekly Count: 22, 23, 24, 25, 26 Strength: Back Squat: 5 x 40%, 50%, 60%,  3 x 70%, 80%, 3+ x 90% Shoulder Press: 5 x 40%, 50%, 60%,  3 x 70%, 80%, 3+ x 90% New Strength Worksheet Met-Con: For Time: 30 Hip Extensions 3 Rope Climbs 20 Hip Extensions 2 Rope Climbs 10 Hip Extensions […]

Saturday wod

22 September, 2017 (20:31) | WODs

Partner wod 100-90-80-70-60-50-40-39-20-10 Calories on rower Burpees Alternate with your partner every 10 reps

Friday, Sept. 22, 2017

22 September, 2017 (02:00) | WODs

AMRAP 15 minutes: 21 Double-Unders 15 Overhead Dumbbell Sit-Ups (10lbs./15lbs.) 9 Pull-Ups

Thursday, Sept. 21, 2017

21 September, 2017 (02:00) | WODs

Strength: Power Clean: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85% Shoulder Press: 5 x 40%, 50%, 60%, 75%, 80%, 5+ x 85% New Strength Worksheet Met-Con: 5 2 minute rounds: 21 Kettlebell Swings (35lbs./53lbs.) Max. Rep Back Squat @ 50% Functional 1 rep. max. Rest 1 minute

Wednesday, Sept. 20, 2017

20 September, 2017 (02:00) | WODs

Weight Vest Wednesday 4 Rounds 200m Run 10 Box Overs w/Push-Up and Drag-Through Burpee Challenge Option: Athletes may substitute burpee box-overs for the Box Overs w/Push-Up and Drag-Through on a 1 for 1 basis. Only 17 burpee box overs are required to fulfill today’s allotment.