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Thursday 1.16.20

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Deadlift
Build to a Moderate Set of 6

Fitness Conditioning
“Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (155/105)
3 K2E
3 Calorie Row or Ski
6 Deadlifts (155/105)
6 K2E
6 Calorie Row or Ski

Up By 3’s Until Finish

Sport Conditioning
“Cheaper By The Dozen”
AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike or Ski
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike or Ski

Up By 3’s Until Finish

 

Wednesday 1.15.20

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Tempo Back Squat
5 Sets:
1 Tempo Back Squat
2 Back Squats

**Tempo:**
* 5 Seconds Down
* 1 Second Pause
* Regular Stand

**Set 1:** 60%
**Set 2:** 65%
**Sets 3-5:** 70%

Fitness Conditioning
15 min AMRAP
5 Burpees
15 KBS 35/25
60 Single Unders

Sport Conditioning
15 min AMRAP
5 Burpees
15 KBS 50/35
30 Double Unders

Tuesday 1.14.20

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Fitness Conditioning
“Aleve”
For Time:
Buy-In: 50/35 Calorie Row or SKi

21-15-9
Shoulder to Overhead (95/65)
Pull-ups and/or Ring Rows

Cash-Out: 50/35 Calorie Row or Ski

Sport Conditioning
“Aleve”
For Time:
Buy-In: 50/35 Calorie Bike or Ski

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Bike or Ski

Monday 1.13.20

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Fitness Conditioning
“Fight or Flight”
AMRAP 20:
20 Wallballs (14/10)
20 Hang Power Snatches (75/55)
20 Box Jumps or Step Ups (24/20)
20 Front Squats (75/55)
15/12 Calorie Bike or Ski

Sport Conditioning
“Fight or Flight”
AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row or Ski

Saturday 1.11.20

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7th Anniversary Event

The schedule will be as follows:

7:30am Doors open

8:00-9:00am Clean ladder

9:30am Team WOD Heat 1

10:15am Team WOD Heat 2

11:00am Social

Details on the Clean Ladder:

Ladies will have 9 bars to clear. Power clean or squat clean is allowed, you will have 45 seconds at each bar and a 15 sec transition to the next.

45-65-85-105-125-145-165-185-205

Guys will have 10 bars, same rules apply.

125-145-165-185-205-225-245-265-285-305

Anyone that clears the ladder will be able to continue by adding on to the last bar, must be 10lbs at a time. (so the next weight would be 215/315)

 

Fitness Conditioning
“Perfect Bar”
Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (115/85)
50/35 Calorie Bike
60 Hang Power Cleans (115/85)
50/35 Calorie Bike
30 Push Jerks (115/85)
50/35 Calorie Bike

200 Burpees

30 Push Jerks (95/65)
50/35 Calorie Bike
60 Hang Power Cleans (95/65)
50/35 Calorie Bike
90 Deadlifts (95/65)
50/35 Calorie Bike

Sport Conditioning
“Perfect Bar”
Teams of 3
For Time (30 Minute Cap):
90 Deadlifts (155/105)
50/35 Calorie Bike
60 Hang Power Cleans (155/105)
50/35 Calorie Bike
30 Push Jerks (155/105)
50/35 Calorie Bike

200 Burpees

30 Push Jerks (135/95)
50/35 Calorie Bike
60 Hang Power Cleans (135/95)
50/35 Calorie Bike
90 Deadlifts (135/95)
50/35 Calorie Bike

Friday 1.10.20

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Fitness Conditioning
“Water Weight”
3 Rounds:
25 Overhead Squats (45/35)
15 Pull-ups or Ring Rows
18/12 Calorie Bike or Ski
15 Burpee Box Jumps/Step Ups (24/20)

Sport Conditioning
“Water Weight”
3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row or Ski
15 Burpee Box Jumps (24/20)

Thursday 1.9.20

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Fitness Conditioning
“Punching Bag”
5 Rounds x AMRAP 3:
10 KBS(35/25)
30 Single Unders
10 KB Goblet style Reverse Lunges (35/25)
30 Single Unders

Rest 1 Minute Between Round

Sport Conditioning
“Punching Bag”
5 Rounds x AMRAP 3:
10 XD Ball To Shoulder (80/60)
20 Double Unders
10 XD Ball Reverse Lunges (80/60)
20 Double Unders

Rest 1 Minute Between Round