WOD

It’s Happened Again. Fitness

Monday:

LCF Rx’d:

“Roy”

5 Rounds:

15 Deadlifts (165/110)

20 Box Jumps (24/20)

15 Pull-ups

After Round 1: Rest 1 minute

After Round 2: Rest 2 minutes

After Round 3: Rest 3 minutes

After Round for Rest 4 minutes

For Total Time including the rests

Tuesday:

Hang Power Clean and 2 Push Presses for Max

 

Wednesday:

21 Back Squats 115/75,

50 Double Unders,

15 Back Squats 135/95,

50 Double Unders,

9 Back Squats 155/105,

50 Double Unders

For Time

 

Thursday: “Big Guy Jackie”

For Time:

1000m Row, 30 Clean and Jerks 115/75

 

Friday:

30 Air Squats,

30 Bar Dips,

40 Air Squats,

40 DB Military Press 40/25

50 Air Squats,

50 Push-ups,

60 Air Squats

 

Saturday:

LCF as Rx’d

“Moon”

Max Rounds in 12 Minutes of:

10 DB Hang Split Snatches (R) (40/25)

1 15′ Rope Climb

10 DB Hang Split Snatches (L)

1 15′ Rope Climb

 

 

 

4th of July Week!!

Hey guys!  Nothing too major: the gym will close Thursday afternoon.  After the 11:00 class is over (noon) the gym will be closed for the rest of the night.  Enjoy celebrating America’s independence!

 

Monday:

36 Alternating DB Snatches 40/25

5 Burpee Box Overs 24/20

26 Alternating DB snatches

10 Burpee Box Overs 24/20

16 Alternating DB Snatches

15 Burpee Box Overs 24/20

6 Alternating DB Snatches

20 Burpee Box Overs 24/20

For Time

 

Tuesday:

Back Squat Max 5

 

Wednesday: “Bulger” is the workout.  Look it up if you like, we’ll be scaling it for sure, BUT I’ve got a few ideas on how I want to run it, I wanna plan a little more than what I’ve done already before I release what we’re gonna actually do.  So stay tuned!!

 

Thursday:

Turkish Get-ups and STONES!!!  Work ‘em to your limits and develop your strength!!

 

Friday:

Row 4 Minutes

4 Minutes of Jump Rope Work (goal: 100 double unders, if reached, so singles of different varieties until you‘re up on the rower again

Row 3 minutes

3 minutes rope work (goal: 75Double Unders)

Row 2 Minutes

2 minute rope work (goal: 50 Double Unders) For Max Meters “Rx“ = Completed the double under goals and didn‘t quit doing rope work

Saturday:

“Jason”

For Time:

100 Air Squats

5 Muscle-ups

75 Air Squats

10 Muscle-ups

50 Air Squats

15 Muscle-ups

25 Air Squats

20 Muscle-ups

July Approacheth!!!

Monday:

“Loredo”

6 Rounds for time of: the reps count down each round

24-21-18-15-12-9 Air Squats

12-10-8-6-4-2 DB Push Jerks 40/25

24-21-18-15-12-9 Walking Lunges

200m Run

 

Tuesday:

“Bradshaw”

10 Rounds for time of: trade round with your buddy!  5 rounds for each of you

3 Handstand Push-ups

6 Deadlifts (225/155)

12 Pull-ups

24 Double Unders

 

Wednesday:

Hang Snatch for Max 2

 

Thursday:  GIVE IT!!!

1000m on the bike, all out, 4 times. Rest as needed

 

Friday:

“JT”

For Time:

21-15-9

Handstand Push-ups

Ring Dips

Push Ups

 

Saturday:

Rotate after a 300m row, max rounds in 12 minutes of:

1 Rope Climb,

8 Knees to Elbows,

12 alternating pistols

School’s Out For SUMMA!!

Monday:

AMRAP 12 Minutes:

no use of racks

7 Presses 135/95 (taken from floor),

14 Pull-ups,

21 Front Rack Lunges 135/95

 

Tuesday:

For Total Time (one running clock, many individual running and stopping clocks)

Round 1: Row 500m, accumulate paralette Tuck Sit (h-Sit) time to equal

Round 2: Row 750m, accumulate H-hang (Tuck sit hang) time to equal

Round 3: Row 1km, accumulate time in a handstand equal

 

Wednesday: GET IT.

Squat Clean for Max 5

 

Thursday: Scale it!

“Stephen”

For Time: 30-25-20-15-10-5

GHD Sit-ups

Back Extensions

Knees to Elbows

Stiff-legged Deadlifts (95/65)

 

Friday:

Run Version:

For Time:

50 Doubles,

Run 400m,

21 Ring Dips,

Run 800m,

21 Ring Dips,

400m Run,

50 Doubles

 

** Non-Run Version*** Bike 300m (Damper 1), Bike 600m (Damper 7), 21 Ring Dips, Bike 1600 (Damper 1), 21 Ring Dips, Bike 600m (Damper 7, Bike 300m (Damper 1)

 

Saturday:

For Time WIth a Buddy: For Max Rounds

3 Wall Ball Shots 30/20,

5 SDLHP 95/65,

21 Mountain Climbers,

trade rounds for 3 minutes, rest 1 minute, repeat 5 Rounds total

A new June week, and another of the Dirty Dozen!

***NOTICE: THE GYM WILL BE CLOSED SATURDAY. A FRIENDS POWERLIFTING MEET NEEDS TO USE THE GYM, SO WE’RE HERE FOR THEM! NO CLASSES, NO WORKING OUT, IF YOU WANT TO COME WATCH PLEASE DO!***

Alright, the Dirty Dozen: I’ve posted about it before, but no biggie here’s another update. It’s a series of 12 of the worst workouts the gym has to offer. 400m Walking Lunges is THE prime example. It’s nasty, makes you disproportionately sore, and is nasty. Which is precisely why we’ve gotta do it!

Here’s the list:

Row 5k
Row 10k
Row for Revielle
400m Walking Lunges
Run 5k
Run 10k
C2 Bike Marathon
Chad
Clovis
Gilligan
7 Minute Max Burpees
150 Thrusters for Time 45/33

So far we’ve done Row 5k, Lunges and Burpees are this week!! Yay :). When you complete all 12 this year, you get a special patch, or sticker. I like patches, but I think I’ll be making both. Jennifer, you’re back in this!

Here’s what’s up for this week!

Monday:
“Daniel”

For Time:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups

Tuesday: We’ll have to run lots of heats of this for sure, when finished enjoy a major run down on L-Hangs and Back Extensions on the GHD!

“Not Jackie”

For Time:
Ski Erg 1000m
50 Med Ball Cleans 30/20
30 Handstand Push-ups

Wednesday: Dig deep, don’t stop, every rep counts. Super bad.

7 Minutes Max Burpees to a 6” touch

Thursday:

Overhead Squat Max 3

Friday:

Isabel” 30 Snatches 135/95 For Time

Saturday:

CLOSED

With no Murph in the future, what week is this?!

This week starts our Teens and Kids program!! Thanks to everyone for jumping on board and getting this going, super stoked for it. I see a future of super fit kids and teens turning into adults never not knowing how to do cleans and pull-ups. That gets me FIRED UP!!

Monday:

LCF as Rx’d

“Sisson”
20-min AMRAP:
1 15′ Rope Climb
5 Burpees
200m Run

Tuesday:

400M Walking Lunges

And

Dip for Max 5

Wednesday:

Max Weighted Ring Row 1RM, Pull-up Negatives, and Muscle-up work.

Thursday:

LCF as Rx’d (wow!!)

“Don” For Time: 66 Deadlifts (85/60) 33 Box Jumps (16”/12”) 66 KB Swings (35/26) 33 Bar Taps 66 ABMAT Sit-ups 33 Jumping Pull-ups 66 Thrusters (33/22) 33 Wallball Shots (12-10’/10-9’) 66 Double Unders 33 Squat Thrusts

Friday:

1 Minute Turkish Get-ups 53/35 Right
1 Minute Handstand Hold
1 Minute Hollow Rock
1 Minute Turkish Get-ups Left
1 Minute Ring Dip Support
1 Minute Hollow Rock

2 Rounds for Awesome

Saturday: It’s gonna be performed outside, sharing the barbells, and enjoying the great outdoors! And occasional cars, park in front please!!

“Rankel”

15-min AMRAP:
6 Power Snatches 135/95
7 Strict Pull-ups
5 KB Snatches (53/35) Right
5 KB Snatches (53/35) Left
200m 1 Handed Farmers Walk (53/35, switch hands at 100m)

You aren’t going to get the butt you want by sitting on the one you have

Unknown

Your first class is always free. Check us out!