WOD / BLOG

Taking on Tuesday

Gymnastic Skill For Time: 100 Double Unders (2:1) or 150 Jumping Jacks 50′ Handstand Walk ( 7 Wall walks ) 75 Double Unders or 125 Jumping Jacks 50′ Handstand Walk ( 7 Wall walks) 50 Double Unders or 100 Jumping jacks 50′ Handstand Walk ( 7 Wall walks) 25 Double Unders or 75 Jumping Jacks 50′ Handstand Walk ( 7 Wall walks) *15 Minute Time Cap* WOD: 7 AMRAP High Knees

Update on Mandatory Gym Closure

Unfortunately the Governor has mandated that we close down but fear not, we are taking to the web. We have sent an email explaining the situation and how it will work to all of our members. For those of you looking into our gym and have seen this if you would like to join in these at home workouts you must register on line by going to our home page and registering for a membership and only then can you gain access. As much fun as we had having everyone in class this is probably for the best and we will get through this together. let's do our part to flatten this curve and keep ourselves healthy. Thank you for your continued support and stay safe!

Saturday in 60 seconds

WOD: “Gone In 60 Seconds” 3 Rounds: 40 Single Dumbbell Step-Back Lunges 30 Single Dumbbell Alternating Power Snatches 20 Burpees On the Minute: 20 Double Unders

Friday Shiny

WOD: “90 Shiny” 21-15-9: Power Cleans (135/95) 50 Double Unders After Each Round Directly Into… 21-15-9: Front Squats (135/95) 50 Double Unders After Each Round

Wednesday Macho Taco

Warm: 3:00 Jump Rope 5:00 Double Under Practice WOD: “Macho Taco” 5 Rounds x AMRAP 3: 60 Double Unders 20 Jumping Lunges Max Rounds of Dumbbell “Macho Man” Dumbbells – 50’s/35’s Rest 1 Minute Between Rounds

Tuesday Tiger Balm

“Tiger Balm” AMRAP 20: 200m Run 7 Double Dumbbell Power Clean and Jerks 40 Double-Unders Body Armor 21-18-15-12-9: Single Arm Bent Over Rows (left arm) Single Arm Bent Over Rows (right arm) Overhead Tricep Extensions

Monday Barbs

"Barbs” 3 Rounds: 20 DB Rows 20 Pushups 30 Sit-Ups 40 Jumping Lunges 30 Sit-Ups 20 Pushups 20 DB Rows Rest 3:00 between rounds Body Armor Tabata Dumbbell Front Squats

Saturyay

On the 0:00- 1 mile run On the 10:00 Karen 150 Wall balls On the 20:00 Diane 21-15-9 Deadlift + Hand Stand Push Up Rx- 225/155 F- 185/105 L- 155/85 30 Cap

Friday Work

Riggs 10 Rounds For Time: 200 Meter Run 1 Power Snatch (155/105) 3 Bar Muscle-ups (Chest to Bar Pull Ups) 5 Strict Handstand Push-ups

Thursday Strength

Strength: Snatch grip deadlift 5 x 10 Panda pulls from the hang 5 x 5 Squat Snatch’s w/ :02 pause at the bottom 5 x 6 WOD: Isabel 30 Snatch’s for time Rx- 135/95 F- 115/75 L- 95/55

Body Armor Wednesday

Body Armor (A) AMRAP 2: Renegade Rows (50’s/35’s) Rest 1 Minute AMRAP 2: Renegade Rows (50’s/35’s) Body Armor (B) 4 Giant Sets: 12 Dimmel Deadlifts 9 Romanian Deadlifts 6 Deadlifts Rest 1:30 Between Sets

Tuesday Threshold

WOD: 21-15-9 Pull Ups + Burpees Aerobic Threshold Intervals On the 0: 30/25 Calorie Row On the 3: 25/20 Calorie Row On the 5: 20/15 Calorie Row On the 7: 30/25 Calorie Row On the 10: 25/20 Calorie Row On the 12: 20/15 Calorie Row On the 14: 30/25 Calorie Row On the 17: 25/20 Calorie Row On the 19: 20/15 Calorie Row

Snatching Up Monday

Body Armor: Good morning x 15 Sots Press x 12 Snatch Balance x 10 OH Squat x 8 (bar only) Snatch Technique 5 Sets: 1 Pausing High Hang Squat Snatch 1 Pausing Hang Squat Snatch 1 Pausing Squat Snatch

A Tribute on Saturday

"Justice for George" For Time: 612 Walking Lunges 46 Burpees Every 5 minutes, perform: 25 Air Squats 20 Push-Ups

Counting down to Friday

Shuttle Sprints X 8 w/ 1:00 break between WOD: “Count Chalkula” AMRAP 12: 30 Kettlebell Swings (53/35) 25 Box Jumps (24″/20″) 20 Toes to Bar 15 Push Presses (135/95)

Lift Up Thursday

Cleaning up the squat clean Break down Practice getting heavy-ish

Wednesday is on our Radar

“Radar” For Time: 400 Meter Run 9-12-15: Deadlifts (205/145) Lateral Barbell Burpees 800 Meter Run 15-12-9: Deadlifts (205/145) Lateral Barbell Burpees 400 Meter Run

2132 Tuesdays for Coach

"Panda" 6 Rounds 9 x Toes to Bar 7 x per side Pistols 9 x Kettlebell swings 70/55 41 x Cal Row or Bike

Walk A Mile Saturday

“The Green Mile” For Time: 1 Mile Run 50 Pull-ups 30 Squat Clean Thrusters (135/95)

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