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Month: February, 2019

Friday, Feb 22, 2019

22 February, 2019 (02:00) | WODs | By: derek

Open WOD 19.1 AMRAP 15 Minutes 19 Wall Ball (W: 14lbs./9′; M: 20lbs./10′) 19 Calorie Row You will have the chance to do this on Monday if you cannot be here today!

Thursday, Feb 21, 2019

21 February, 2019 (02:00) | WODs | By: derek

Strength: Squat: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) New Strength Worksheet Met-Con: 5 Rounds: 15 Calorie Row 10 Overhead Lunge Steps (L=1, R=2; Single Dumbbell 25lbs./40lbs.) 5 Burpees

Wednesday, Feb. 20, 2019

20 February, 2019 (02:00) | WODs | By: derek

Strength: Shoulder Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) New Strength Worksheet Weight Vest Wednesday: 10! Push-Up Box Jump (20″)

Tuesday, Feb 19, 2019

19 February, 2019 (02:00) | WODs | By: derek

20 Rounds: 5 Barbell Roll-Outs 3 Hang Power Snatch (55lbs./75lbs.) 1 Wall Walk

Monday, Feb 18, 2019

18 February, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) Bench Press: 1 x 5; 1 x 3; 1 x 1; 1 x 1; Max (Push 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 30 Double-Unders 20 Abmat Sit-Ups 10 Toes-to-Bar

Saturday wod

15 February, 2019 (23:11) | WODs | By: laurie

22 min amrap Person 1 “verses” person 2 person 1 will 12 cal while person 2 works on AMRAP 22 min you are trying to get more reps than your partner! AMRAP 3 box jump overs 24” Max rep hang power clean 55/75# Switch, you cannot start your box jump overs until your partner gets […]

Friday, Feb. 15, 2018

15 February, 2019 (02:00) | WODs | By: derek

  There is not a 4pm today! AMRAP 18 minutes: 3 Tire Flips 6 Box Jumps (20″/24″) 9 Wallball (14lbs./20lbs.)

Thursday, Feb. 14, 2018

14 February, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) New Strength Worksheet Met-Con: 20! (Evens Only) Push-Ups (Ascending) Double-Unders (Descending)

Wednesday, Feb. 13, 2018

13 February, 2019 (02:00) | WODs | By: derek

Strength: Bench Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) New Strength Worksheet Weight Vest Wednesday: 4 Rounds (2 rounds each) Alternate between 400m Run w/Vest 40 Step-Ups w/Vest (Up and down on same leg; Box height so that top of thigh is parallel to ground. L=1, […]

Tuesday, Feb. 12, 2018

12 February, 2019 (02:00) | WODs | By: derek

3 Rounds: 60 second Handstand hold 30 Flutter Kicks (L/R=1) 15 Sumo Deadlift High-Pull (53lbs./70lbs.) 60 second hold at the bottom of overhead squat w/PVC 30 AbMat Sit-Ups 15 Kettlebell Swings (53lbs./70lbs.)