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Month: March, 2019

Spring Break

28 March, 2019 (20:03) | WODs | By: laurie

We are hoping you all have a fun and safe spring break. There will not be classes from March 29- April 3rd. Full regular classes on Thursday and Friday next week!

Thursday, March 28, 2019

28 March, 2019 (02:00) | WODs | By: derek

Strength: Deadlift: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3s Wave) New Strength Worksheet Met-Con: AMRAP 15 minutes: 45 Double-Unders 30 second L-Sit hold 15 Push-Ups

Wednesday, March 27, 2019

27 March, 2019 (02:00) | WODs | By: derek

Strength: Bench Press: 1 x 1; 1 x 1; 4 x 3; 1 x 3+ (Intensity 3s Wave) New Strength Worksheet Weight Vest Wednesday: 3 Rounds: 7 Knees-to-Elbows 4 Ring Dips 200m Run 1 Rope Climb

Tuesday, March 26, 2019

26 March, 2019 (02:00) | WODs | By: derek

3 Rounds: 12 Box Jump (20″/24″) 21 Kettlebell Swings (36lbs./53lbs.) 42 second Row for Max. Calories 21 Sumo Deadlift High-Pull 12 Burpees Score is total number of calories. 21 minute time cap.

Monday, March 25, 2019

25 March, 2019 (02:00) | WODs | By: derek

21-15-9 for each exercise Pendlay Row (65lbs./95lbs.) GHD Sit-Ups Lunge (L=1, R=2; Back Rack) Hip Extensions Athletes mix and match the exercises into 2 separate couplets. Reps can go in any order and the athlete may switch between the couplets as wanted. The only guideline is the couplet rep scheme must match. For example, if […]

Saturday wod

22 March, 2019 (22:06) | WODs | By: laurie

Slit into two teams 20 min dice game. You get a point for your team each time you compete an activity!

Friday, March 22, 2019

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

Open WOD 19.5 33-27-21-15-9 Thrusters (65lbs./95lbs.) Chest-to-Bar Pull-Ups

Thursday, March 21, 2019

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

Strength: Squat: 6 x 3; 1 x 3+ (Volume 3s Wave) New Strength Worksheet Met-Con: 10 minute Scale Practice 10 minute L-Sit Practice 10 minute Stretch

Wednesday, March 20, 2019

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

Strength: Shoulder Press: 6 x 3; 1 x 3+ (Volume 3s Wave) New Strength Worksheet Weight Vest Wednesday: For Time: 1 mile (1600m) Ruck 100 Weight Vest Thrusters Partition distance/reps as needed. Or 800m Overhead Lunge Walk (Single Dumbbell; 20lbs./30lbs.)

Tuesday, March 19, 2019

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

5 5 minute rounds: 15 Sit-Ups (Feet against wall; touch toes) 12 Burpees 9 Prisoner Get-Ups 6 Power Cleans (95lbs./135lbs.)