Archive for December, 2017

Dec 31 2017

December 31, 2017

Published by under Workout of the Day (WOD)

Sunday 171231

Rest day

Holiday Schedule:

Monday, January 1, 2018:  There will be an 8am and 10am class offered.  All other classes are canceled.

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3 responses so far

Dec 30 2017

December 30, 2017

Published by under Workout of the Day (WOD)

Saturday 171230

“New Year’s Eve Nightmare 2” by DB
For Time:
-5 Squat Snatch 95/65 RX+ 115/80 MRX 75/55
-10 Back Rack Lunges (Alt Stationary)
-15 HSPU RX+ 15 Strict MRX 2/4″ Rise
-20 Chin-ups RX+ 20 Strict C2B Chin-Ups MRX 10 Chin-ups (palms facing you)
-50 Doubles
-15 Hang Power Snatch
-20 Back Rack Lunges (Alt Stationary)
-10 HSPU RX+ 10 Strict MRX 2/4″ Rise
-15 T2B
-75 Doubles
-10 Squat Snatch
-20 Pull-Ups RX+ 20 Strict
-15 Back Rack Lunges (Alt Stationary)
-20 HSPU RX+ 20 Strict MRX 2/4″ Rise
-20 T2B
-100 Doubles

Post time to responses.

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Holiday Schedule:

Monday, January 1, 2018:  There will be an 8am and 10am class offered.  All other classes are canceled.

20 responses so far

Dec 29 2017

December 29, 2017

Published by under Workout of the Day (WOD)

Friday 171229

6min AMRAP:
Buy-in – 400m RUN
Then
-3 Ring MUs or 6 C2B Pull-Ups
-6 Right Leg Barbell Deadlifts
-3 Bar Facing Burpees
-6 Left Leg Barbell Deadlifts 115/75 RX+ 135/95 MRX 95/65
Rest 3min
6min AMRAP:
Buy-in – 400m ROW
Then
-3 MUs (ring or bar) or 6 C2B
-6 Right Leg KettleBell Deadlifts
-12 KBS 55/35# RX+70/55# MRX 45/25#
-6 Left Leg KettleBell Deadlifts

Rest 3min
6min AMRAP:
Buy-in – 1km A Bike
Then
-3 Bar MUs or 6 C2B Pull-Ups
-6 Right Leg Barbell Deadlifts
-3 Bar Facing Burpees
-6 Left Leg Barbell Deadlifts
*Athletes Choice on order of the 3 AMRAPs*

Post results for each AMRAP to responses.

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Holiday Schedule:

Monday, January 1, 2018:  There will be an 8am and 10am class offered.  All other classes are canceled.

13 responses so far

Dec 28 2017

December 28, 2017

Published by under Workout of the Day (WOD)

Thursday 171228

9min AMRAP:
-3 Power Cleans 165/115 RX+ 185/125 MRX 135/85
-3 S2O
-3 Hang Squat Cleans
-6 HSPU MRX 2/4″ rise
-6 Power Cleans
-6 S2O
-6 Hang Squat Cleans
-9 HSPU
-9 Power Cleans
-9 S2O
-9 Hang Squat Cleans
-12 HSPU
-6 Power Cleans
-6 S2O
-6 Hang Squat Cleans
-9 HSPU
-3 Power Cleans
-3 S2O
-3 Hang Squat Cleans
-6 HSPU

Post rounds and reps to responses.

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28 responses so far

Dec 27 2017

December 27, 2017

Published by under Workout of the Day (WOD)

Wednesday 171227

2 RFT:
-400m RUN
– 10 Front Squats 155/105 RX+ 185/125 MRX 125/85
– 2 Rope Climbs 15′ RX+ Legless MRX 10′
-20 Box Jumps/Step-ups 24/20″ RX+ 30/24 MRX 20/18
-400m ROW or 1km A Bike
– 10 Back Squats
– 20 Pull-ups
– 30 Anchored WallBall Sit-Ups RX+ 30 GHD WallBall Sit-Ups

Post time to responses.

**WallBall Sit-ups = Touch wallball to floor overhead and then touch wallball to anchor point/Wallball Weights = 20/14lbs MRX 14/10lbs**

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28 responses so far

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