SWOD Split Jerk Warmup and then hit: 5 heavy singles w/ minimum 1 Minute rest in between each single. WOD (Repeat WOD from 8.30.2016; I couldn’t find the pic from August… Here’s one from May 2016) “Nancy” 5 Rounds 400 Meter Run 15 Overhead Squats 95/65 Comp Challenge (Try to finish Heavy Nancy in 17 Read more about 6.12.2017[…]
Hero WOD Friday U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived Read more about 6.9.2017[…]
SWOD 10 Minute EMOM First 5 Minutes 3 Heavy snatch pulls @ 110% (Be sure to warmup to these weights) Last 5 Minutes 1 Full snatch @ 75-85% WOD 5 Rounds 5 Power Snatches @ 75% 40 Double Unders Spartan Run 1 mile 100 Burpee Pullups Run 1 Mile
SWOD Tabata Abs WOD 25 Minute AMRAP 10 Turkish Get-ups 15 KB Swings 10 Turkish Get-ups 20 Pushups 10 Turkish Get-ups 30 Air Squats 400 Meter Run Rx = 53/35 METCON HIIT Assault bike 50/50 split (Target watts for men 300w lower and 200w upper. For women 250w lower, 100 w upper) 2 rounds depending Read more about 6.7.2017[…]
SWOD Snatch Balance 3×3 @ 75% of Snatch Max Overhead Squats 3×3 @ 75% of OHS Max Front Squat 3×3 @ 75% of Front Squat Max WOD 30 Power Cleans 135/95 30 Bar Facing Burpees 30 Back Squats 135/95 Spartan WOD 100 KB Deadlifts 70/53 1 Mile Run 1500 Meter Row 100 Russian KB Swings Read more about 6.6.2017[…]
SWOD 10 Rounds Every 75 seconds 1 Strict Press 2 Push Presses 1 Split Jerk -Starting weight = 60% of strict Press max. Increase each round. If you get to a weight you can no longer strict press, drop the strict press and do the rest of the complex. WOD 30-20-10 Toes 2 Bar Wall Read more about 6.5.2017[…]
Only two morning classes tomorrow! 7 and 8 AM. The gym will not be available for workouts the rest of the day for the KidFit competition. WOD 25 minutes 3 stations; teams of 3 Station 1: Run 200 meters (pacer) Station 2: 5 Pullups 10 Pushups 15 Air Squats Station 3: 5 Power Snatches 10 Read more about 6.3.2017[…]
SWOD Sally Up Back Squat 115/75 PARTNER WOD 1000 Meter Row (Switch every 250 M) 20 Bar Muscle Ups 60 Partner KB Russian Twists 53/35 60 Dumbell Snatches 50/35 (alternating arms) 60 Cal Bike Run 800 Meters as a partnership * you can start wherever you would like but once you start a movement you Read more about 6.2.2017[…]
SWOD 12 Rounds Every 75 Seconds 1 Squat Clean Increase weight each round by a minimum of 5 pounds but no more than 20 pounds. You must have a successful lift to increase. If you miss you will stay at that weight or drop down to your previous successful weight until the end of the workout. Read more about 6.1.2017[…]
SWOD 10 Minute AMRAP Turkish Getups WOD 14 Minutes 400 Meter Run Then: AMRAP 8 KB Swings 53/35 8 Burpee Box Jumps 16 KB Shoulder to Overhead 53/35 METCON HIIT 4 set workout Set #1 for 3 rounds (9 minutes) 30 second D ball plank hand roll (plank position with hands on Dball, push Dball Read more about 5.31.2017[…]