WOD for 10.1.18 Warm-up Warm-up Get Moving 10x Sumo Squats Inch Worms Cossack Squats Get Warm EMOM x 5 10 Russian Swings 10 Goblet Squats 10 Push-Ups Workout Of The Day Metcon (AMRAP – Reps) AMRAP x 3, 6, 9 rest 2 minutes between each AMRAP 10 Burpees 20 Wallball Shots 30 Double Unders Rx …
09/29/2018 Black Jack of Burpees and KBS Swings (AMRAP – Reps) Black Jack of Burpees and KB Swings [Rx=24/16kg] A black jack is a simultaneous ascending and descending ladder of 2 movements. The total of the 2 movements reps will always equal 21. So you will do 20 Burpees and 1 KB Swing. Then 19 …
WOD for 9.28.18 Workout Of The Day Metcon (AMRAP – Reps) EMOM x :30 Min 1: Run 200m Min 2: 15 Box Jumps + Max Rep DB Snatch Min 3: Rest Rx = 55/35 lbs, 24/20" Fx = 45/25 lbs, 24/20"
WOD for 9.27.18 Workout Of The Day Metcon 8 x 8 RDL’s with :03 Negative @ 40-60% of 1RM Deadlift Rest :30 Between Sets Metcon 8 x 8 DB Bench Press :03 Negative @ 25-55 lbs for men, 15-35 lbs for women Rest :30 Between Sets Metcon 8 x 8 Front Squat with :03 Negative …
WOD for 9.26.18 Workout Of The Day 1K Ski Erg (Time) 1k Ski Erg Metcon (Time) 5 Rounds For Time 50 Double Unders 50′ Single DB Overhead Walking Lunge Steps Rx = 55/35 lbs Fx = 100 Singles, 45/25 lbs plate overhead lunge (both arms can be used)
WOD for 9.25.18 Workout Of The Day Deadlift (15 Minutes To Find a Max) Metcon (Time) 21-15-9 Deadlifts Pull-Ups Rx = 225/155 lbs Fx = 185/135 lbs, Jumping Chest To Bar Pull-Ups Announcement Don’t forget about the CFD Flexibility & Mobility Class tonight at 7pm. This week we will be doing the following 20 Minutes …
WOD for 9.24.18 Workout Of The Day Metcon (AMRAP – Reps) In 7 Minutes Complete As Many Squat Cleans As Possible Using The Following Reps & Loading: Rx 135/85 lbs 185/125 lbs 225/155 lbs Fx 95/65 lbs 135/85 lbs 185/125 lbs Metcon (AMRAP – Reps) In 7 Minutes Complete As Many Reps As Possible Of: …
WOD for 9.22.18 Workout Of The Day Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
WOD for 9.21.18 Workout Of The Day Metcon (Time) Option #1 For Time: 18-15-12-9-6-3 •Full ROM Overhead Squat at 95/65 lb •Pull-Ups Pull-Ups maybe scaled using a band for assistance. Metcon (Time) Option #2 For Time: 18-15-12-9-6-3 •Full ROM Front Squat @ 75/55 lbs •KB Swings @ 53/35 lbs
WOD for 9.20.18 Workout Of The Day Metcon (Calories) For Total Calories Rode On The Assault Bike Every Minute On The Minute For 30 Minutes :30 Sprint on the Bike :30 Rest Let’s see who can have the highest sustained power output for the longest amount of time. Announcement Bruce Hagen and Maxxx Hirsh have …
05.20.22 Split Jerk (Split Jerk 5,5,5,5,5 Building to 70%) Metcon (Time) 5 Sets 10/8 Cal Echo Bike Sprint
6am – 6pm
7am – 5pm
