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WOD'S ARCHIVE

  • Sunday November 30th 2014

    By Forrest Sparks | In WOD | on November 23, 2014

    Bench press:  5-5-5-5   Notes: these sets should be working sets.  Warm up sets do not count as these sets   4 rounds 400 m run 15 Supine ring rows   Notes: Make as hard as possible, don’t thrust hips keep the rows nice and strict

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  • Saturday November 29th 2014

    By Forrest Sparks | In WOD | on November 23, 2014

    Deadlift: 5-5-5-5-5   Partner WOD:   10 MIN AMRAP   4 Thrusters 2 Burpee box jumps 4 KB swings (32/24)   6 Thrusters (95/65) 4 burpee box jumps 6 KB swings (32/24)   continue going up until time is up   Notes: each partner must do a full round by there self and before the […]

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  • Wednesday-Friday November 26th-28th 2014

    By Forrest Sparks | In WOD | on November 23, 2014

    Gym is closed. Enjoy some Turkey! But if you cant help your self here are some workout to do over the next 3 days   10 min AMRAP 50 double unders 20 Air squats 15 push ups 100 m sprint (50 there, 50 back) or run a 5 k or the Turkey trot or 4×400 […]

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  • Tuesday November 25th 2014

    By Forrest Sparks | In WOD | on November 23, 2014

    Push press: 3-3-3-3   Notes: these sets should be working sets.  Warm up sets do not count as these sets   10 rounds 300 m row   1 min rest   Notes: this should be a fast pace but something you can keep consistent between 3 seconds different than your first one   25 min […]

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  • Monday November 24th 2014

    By Forrest Sparks | In WOD | on November 23, 2014

    Back squat 4-4-4-4   Notes: these sets should be working sets. Warm up sets do not count as these sets   3 min AMRAP x 4 2 mins rest between rounds   Buy in each round with with 5 power cleans (185/125) 10 wall balls   then perform M.E. of each movement during the designated […]

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  • Sunday November 23 2014

    By Austen Dyer | In WOD | on November 16, 2014

    Strength: Snatch Dead Lift 3-3-3-3-3-3 WOD: 20 Minutes of Rowing :20 Rowing Hard @9 1:40 Rowing light @ 7

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  • Saturday November 22 2014

    By Austen Dyer | In WOD | on November 16, 2014

    Saturday Class Schedule: No 9:30am class. 10:30 am community WOD. 11:30am perform prescribed WOD below. WOD: Teams of 4 For time, with one athlete working at a time, work together to complete: Rx 150 wall-ball shots, 20 / 14 lb. to 10-foot target 100 cleans, 155 / 105 lb. 50 muscle-ups Scaled 150 wall-ball shots, […]

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  • Friday November 21 2014

    By Austen Dyer | In WOD | on November 16, 2014

    Strength: Clean complex: 2 Power clean, 1 front squat, 1 thruster Notes: Build to a heavy set WOD: Run 1200×3 6-4 seconds faster than 2 mile pace Reminder: 6:30 class is the Friday Night Throwdown! Come out and have a little fun competing. Great for beginners who want to tryout competing.

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  • Thursday November 20 2014

    By Austen Dyer | In WOD | on November 16, 2014

    Strength: Push Jerk 4-4-4-2-2-2 WOD: 8 X Tabata of each exercise Burpees Sit-ups HSPU Supermans Reminder: 7:30 class is Ladies Night

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  • Wednesday November 19 2014

    By Austen Dyer | In WOD | on November 16, 2014

    Strength: Complex 5x 1 Full Snatch + 2 Hang Snatch + 2 Oh Squat WOD: 16 Min EMOM Even: 5-6 Strict Pull-ups Odd: 5-6 Strict Ring Dips Notes: Scale reps for pull-ups and dips if you are not able to complete the prescribed rep scheme in under a minute. If not able to complete a […]

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