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Month: October, 2018

Wednesday, Oct. 31, 2018

31 October, 2018 (02:00) | WODs | By: derek

Weight Vest Wednesday For Time: 800m Run 40 Jumping Jacks  600m Run 80 Flutter Kicks 400m Run 120 Jumping Jacks 200m Run 160 Flutter Kicks

Tuesday, Oct. 30, 2018

30 October, 2018 (02:00) | WODs | By: derek

30-25-20-15-10-5 GHD Sit-Ups Good Morning (55lbs./75lbs.) Straight-Leg Deadlift (55lbs./75lbs.) Hip Extensions

Monday, Oct. 29, 2018

29 October, 2018 (02:00) | WODs | By: derek

Strength: Strict Pull-Up: 8 x 30% Bench Press A: A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs. New Strength Worksheet Met-Con: 3 Rounds: 10 Renegade Rows (Row L/R, Push-Up; 20lbs./30lbs.) 5  Tire Flips  1 Rope Climb 

Saturday wod

26 October, 2018 (22:10) | WODs | By: laurie

Partner up: AMRAP 22 min 5 pull ups 10 push ups 15 Wall balls partner will do 30 double unders and run to Lauren’s mailbox and back. Switch. . .   

Friday, Oct. 26, 2018

26 October, 2018 (02:00) | WODs | By: derek

For Time: Reps: 50 Round 1: FK Round 2: JJ Round 3: TFC Round 4: ST Round 5: MC 40 JJ TFC ST MC FK 30 TFC ST MC FK JJ 20 ST MC FK JJ TFC 10 MC FK JJ TFC ST   FK = Flutter Kicks (L/R=1) JJ = Jumping Jacks TFC = […]

Thursday, Oct. 25, 2018

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

Just a reminder, there is not going to be a 9am class today! All other classes are on as scheduled! 😊 Strength: Barbell Lunge A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs. Back Squat A: A: 3 x 65%, 75%, 85%; 5 sets x 3RM – 10lbs. New Strength Worksheet Met-Con: 3 […]

Wednesday, Oct. 24, 2018

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

Weight Vest Wednesday 3 Rounds: 3 minutes of Step-Ups (L/R=1) 2 minutes of Squat Thrusts 1 minute of Pull-Ups Rest 1 minute between rounds. OR 4 Rounds: 3 minutes of Step-Ups (L/R=1) 2 minutes of Squat Thrusts 1 minute of Pull-Ups Odd rounds with vest. Even rounds without vest.

Tuesday, Oct. 23, 2018

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

Strength: Push Press A: 2 x 55%, 65%, 75%; 6 sets x 2RM – 10lbs. Hang Squat Clean A: 2 x 55%, 65%, 75%; 6 sets x 2RM – 10lbs. New Strength Worksheet Met-Con: 3 Rounds: 5 Deadlifts (135lbs./185lbs.) 10 Knees-to-Elbows 15 Calorie Row

Monday, Oct. 22, 2018

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

AMRAP 16 minutes 16 Double-Unders  12 Wallball Sit-Ups 8 Kettlebell Swings (35lbs./52lbs.) Perform 4 burpees at the top of each minute, including the clock start.  

Friday, Oct. 19, 2018

19 October, 2018 (02:00) | WODs | By: derek

There will not be any PM WODs today. We will be running the Thriller 5k in Milledgeville! No Saturday WOD this week. Tabata: Box Jumps (20″) Inverted Burpees Wallball Sit-Ups (14lbs./20lbs.) Single-Arm Hang Dumbbell Power Snatch (Alternate; 20lbs./30lbs.)