Archive for October, 2017

Oct 26 2017

October 26, 2017

Published by under Workout of the Day (WOD)

Thursday 171026

For Time:

3 Rounds of:
-12 Goblet Squats 55/35# RX+ 70/55# MRX 45/25#
-36 Double-Unders
3 Rounds of:
-12 Deadlifts 185/125 RX+ 225/155 MRX 155/105
-12/10 Barbell Push-Ups MRX Regular Push-Ups
REST 3min
3 RFT:
-12/10 Barbell Push-Ups MRX Regular Push-Ups
-12 Deadlifts
-36 Double-Unders
-12 Goblet Squats

**Compare the two times**

Post results to responses.

DSC_0188

21 responses so far

Oct 25 2017

October 25, 2017

Published by under Workout of the Day (WOD)

Wednesday 171025

3min AMRAP:
-Run 200m
-2 Rope Climbs 15′ MRX 10′
-Max Power Cleans 155/105 RX+ 185/125 MRX 115/75
Rest 2min
3min AMRAP:
-Run 200m
-2 Rope Climbs 15′ MRX 10′
-Max S2O
Rest 2min
3min AMRAP:
-Run 200m
-2 Rope Climbs 15′ MRX 10′
-Max Clean & S2O

Post results for each AMRAP and total reps to responses.

DSC_0315

29 responses so far

Oct 24 2017

October 24, 2017

Published by under Workout of the Day (WOD)

Tuesday 171024

For Time:
-21 Back Squats (bar on floor for all squats)
-21 T2B
-21 WallBalls 20/14lbs 10′ MRX 20/10 9′
Rest 3min
-18 Front Squats
-18 Box Jumps
-18 KBS 55/35# RX+70/55# MRX 45/25#
Rest 2min
-15 Thrusters
-15 T2B
-15 WallBalls
Rest 1min
-11 OHS
-11 Box Jumps
-11 Hang Power Snatch

Barbel Loads = 95/65 RX+115/75 MRX 75/55

Post total time minus six minutes(rest) to responses.

DSC_0253

35 responses so far

Oct 23 2017

October 23, 2017

Published by under Workout of the Day (WOD)

Monday 171023

“The Duathlon Mile” by DB

For Time:
-400m Run or Row
REST 1 min
-200m Run or Row
REST 1 min
-400m Row or Run
REST 1 min
-200m Row or Run
REST 1 min
-400m Run or Row Last one Athletes Choice
**Athletes will either start with Run (Green group) or with Row (Blue group)**
REST 1 min
**Then straight to
For Time:
-9 Over Bar Burpees
-9 C2B Pull-Ups RX+ 9 Bar MUs
-9 Push Press 95/65 RX+ 115/75 MRX 75/55
-9 Burpee C2B RX+ 9 Burpee Bar MUs
-9 Push Press
-15 Over Bar Burpees
-15 Pull-Ups RX+ 15 C2B Pull-Ups
-15 Push Press
-15 Burpee Pull-Ups RX+ 15 Burpee C2B
-15 Push Press

Post total time minus five minute(rest) to responses.

DSC_0160

Royce and Cindi’s 3rd Annual Halloween Bash is set for Saturday, October 28th at 7pm! They will be providing drinks and food and the amazing bartenders from Georges will be there to serve up some fun cocktails, please remember to tip them! Costumes are  Mandatory! Hope to see you all there!!!
*Music will be provided by DJ Blocker featuring Riff Raff!

34 responses so far

Oct 22 2017

October 22, 2017

Published by under Workout of the Day (WOD)

Sunday 171022

Rest day

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2 responses so far

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