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Category: WODs

Friday, May 25, 2018

25 May, 2018 (02:00) | WODs | By: derek

Athletes that are not attending the Memorial Day class will do that WOD today  😉 ! For everyone else Mobility/Skill day or class can make up a WOD.  🙂     

Thursday, May 24, 2018

24 May, 2018 (02:00) | WODs | By: derek

1 Round: 45 Double-Unders 30 Kettlebell Swings (35lbs./52lbs.) 15 Box Overs (20″/24″) 2 Rounds: 30 Double-Unders 20 Kettlebell Swings (35lbs./52lbs.) 10 Box Overs (20″/24″) 3 Rounds: 15 Double-Unders 10 Kettlebell Swings (35lbs./52lbs.) 5 Box Overs (20″/24″)

Wednesday, May 23, 2018

23 May, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday…….. will resume next week. 3 Rounds: 9 Dumbbell Burpee Deadlifts (30lbs./45lbs.) 27 Abmat Sit-Ups 9 Dumbbell Push-Press (30lbs./45lbs.)  

Tuesday, May 22, 2018

22 May, 2018 (02:00) | WODs | By: derek

AMRAP 16 minutes: 32 Jumping Jacks 16 Wall Ball (14lbs./20lbs.) 24 Squat Thrusts 8 Medicine Ball Cleans (14lbs./20lbs.)

Monday, May 21, 2018

21 May, 2018 (02:00) | WODs | By: derek

4 Rounds: 16 Hip Extensions 12 Calorie Bike 8 Alternating Single Arm Dumbbell Hang Power Snatch (30lbs./45lbs.)

Saturday wod

19 May, 2018 (08:17) | WODs | By: laurie

Run a 5K. We will be in Suwannee running a 5k so there will not be a wod here.

Friday, May 18, 2018

18 May, 2018 (02:00) | WODs | By: derek

AMRAP 10 minutes: 10 Hang Power Clean (65lsb./95lbs.) 20 GHD Sit-Ups Rest 5 Rounds: 20 Reverse Lunge Steps (L=1, R=2) 10 V-Ups 20 Split Squats (10 per leg)  10 Russian Twists w/Medicine Ball. (Ball should touch the floor at least 12″ away.)

Thursday, May 17, 2018

17 May, 2018 (02:00) | WODs | By: derek

3 Rounds: 210 Single Jump Rope 21 Box Jumps (20″/24″) 12 Deadlift (155lbs./225lbs.) 21 AbMat Sit-Ups 210m Row

Wednesday, May 16, 2018

16 May, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday For Time: 200m Farmers Walk (20lbs./30lbs.) 150 Jumping Jacks 100 Air Squats 50 Push-Ups 100 Lunge Steps 150 Jumping Jacks 200m Farmers Walk (20lbs./30lbs.)

Tuesday, May 15, 2018

15 May, 2018 (02:00) | WODs | By: derek

EMOTM 10 minutes: 1 Front Squat @ 50% 1 rep. functional max back squat Increase by 1 rep each minute Rest 5 minutes then: 5 Rounds: Max. Rep BW Bench Press Max. Rep Strict Pull-Ups Rest 1 minute between each round