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Saturday

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WOD- Saturday 12/16/2017

 

Metcon

12 Days of Fitness!

1- Muscle Up/ Burpee kipping pullup
2- DB clusters
3- Burpee box jumps
4- T2B/ K2E
5- Goblet squats
6- Box jumps
7- CTB Pullups/ ring rows
8- KB Swings (50/70)
9- Wall Balls
10- Reverse Lunges (35/50)
11- Ring dips/ pushups
12- Man-makers

*Perform like the song is sung, 1, 2-1, 3-2-1, 4-3-2-1…

No time cap, no score, work together.

This WOD is not about your score or time, it is not about being competitive.  This WOD is about moving well, working together with friends and celebrating your fitness/ability just to do the workout.

Sweat a little, breath hard a bit, but most importantly have fun.

Friday

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WOD- Friday 12/15/2017

 

Skill Session
A. Strict Toes-To-Bar (5-5-5-5)
  -Tempo: 30X1
B. Bent Over Row (13-13-13-13)
  -Build to same weight as last week.
C. Weighted Pushups (5-5-5-5)
  -Same reps, more weight
Metcon
AMRAP 12;
-5 T2B/K2E
-10 Pushups
-15 KB Swings (50/70)

Wednesday

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WOD- Wednesday 12/13/2017

 

Strength
Deadlift (5-5-5+)
-10 x 25%
-5 x 50%
-5 x 65%
-5 x 75%
-Max Reps @ 85%**

*Round Down;
-1RM: #lbs rounded down
-150: 5#
-150-250: 10#
-250-350: 15#
-350-450: 20#
-450+: 25#

Metcon
4 Rounds for Max Reps;

1 Minute of;
-10 DB Deadlifts
-Max Hang Squat cleans remainder
-Rest 1 minute
1 Minute of;
-10 Box Jumps
-Max burpee box jumps remainder
-Rest 1 minute

Saturday

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WOD- Saturday 12/09/2017

 

Skill Session
A. Pullup Complex: (Build to a max reps UB set)
  -Strict Pullups + Kipping Pullups
B. Ab Wheel Roll Out (10-10-10-10)
  -Tempo: 31X1
C. Double KB Swings (15-15-15-15)
Metcon
With a Partner;

For Time;

10 Rounds total of
-5 Pullups
-10 KB Swings (35/50)
*alternate full rounds

10 Rounds total of
-5 Pushups
-10 Wall Balls (14/20)
*alternate full rounds

R+ (CTB; 50/70-KBS; 20/30 WBs)
Time cap: 17

Friday

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WOD- Friday 12/08/2017

 

Skill Session
A.  Strict Toes-To-Bar (5-5-5-5) @30X1
 -scale: tuck up negatives
B.  Weighted Pushups (5-5-5-5)
C.  Bent Over Row (12-12-12-12)
Metcon
2 Rounds For Max Reps;
-90 seconds: T2B/K2E
-90 seconds: Pushups
-90 seconds: Deadlifts (105/155)
-REST 90 seconds