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Month: February, 2019

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.)

Monday, Feb. 11, 2018

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

Strength: Squat: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) Shoulder Press: 1 x 3; 1 x 3; 2 x 8; 1 x 8+ (Intensity 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 500m Row 7 Hip/Back Extensions (No momentum) 11 Knees-to-Elbows

Saturday wod

8 February, 2019 (22:12) | WODs | By: laurie

For time with a partner! 150 Air Squats 100 Push-Ups 50 Pull-Ups 25 burpees 500 double unders 100 box jumps 24” 500 Double-Unders 150 Air Squats 100 Push-Ups 50 Pull-Ups 25 burpees

Friday, Feb. 8, 2019

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

5 Rounds: 1 minute L-sit hold 15 controlled, no momentum Back Extensions    

Thursday, Feb. 7, 2019

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

Strength: Squat: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Met-Con: 3 Rounds: 21 Calorie Row 15 Wallball Sit-Ups (14lbs./20lbs.) 9 Dumbbell Burpee Deadlift (30lbs./45lbs.)

Wednesday, Feb. 6, 2019

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

Strength: Shoulder Press: 4 x 8; 1 x 8+ (Volume 8s Wave) New Strength Worksheet Weight Vest Wednesday: Athlete’s Choice 3 Rounds: 400m Run 30 Flutter Kicks 20 Push-Ups 1 Rope Climb OR 3 Rounds: 40 Sit-Ups 3 Deadhang Pull-Ups 200m Run 10 Burpees