Wod oct 13

/0 Comments/in /by

TEAM WOD

In teams of 2
As many rounds possible in 20 min of:
6 Bar facing burpees
12 Ground 2 overhead (75/55)
18 Double unders
*Only 1 partner working at a time. While one partner is working on the amrap the other completes a 400m run. Upon return the runner picks up where their partner left off.

 

Wod oct 12th

/0 Comments/in , /by

 

1) Close Grip Bench Press: 9 x 3 @ 50% 1RM

wod:

Max rounds in 12 minutes
5x Push-press (95#/65#)
10x KB swings (53#/36#)
15x Squats

 Core: 30 sit ups followed immediately by 2 min AMRAP Russian twists 20/15

WOD OCT 11TH

/0 Comments/in /by

OLY LIFTING:

6X2 SQUAT SNATCH @ 70%

WOD:

AMRAP in 5 Minutes of:
5 Deadlifts 185/120#
5 Burpees Over the Bar

– Rest 2 Minutes

AMRAP in 7 Minutes of:
7 Pull Ups
7 Squat Cleans (105 men/75 women)
7 V-Ups

– Rest 2 Minutes

AMRAP in 5 Minutes of:
1 Minute of Jumping Squats
1 Minute of Push Ups (hand release)
1 Minute of Toes to Bar
1 Minute of 10m Sprints (length of gym)
1 Minute of Wall Balls

 

WOD OCT 10

/0 Comments/in /by

POWER LIFTING: Wide Stance Below Parallel Low Bar Back Squat:10 x 2 @ 85% 1RM

WOD:

“ANNIE”

50-40-30-20-10 reps

  • Double-Unders
  • Abmat Sit-ups

WOD OCT 9th

/0 Comments/in /by

OLY LIFTING: WORK UP TO 1RM SPLIT JERK FROM RACK

WOD:

5 ROUNDS:

6 PUSH JERKS 135/95#

20 BALL SLAMS 20/15

200M RUN WITH SLAM BALL

CORE: 50 HALF MOONS

WOD OCT 8TH

/0 Comments/in /by

POWERLIFTING:  Wide Stance Above Parallel Box Squat. Work up to a 1RM

WOD:

Three rounds for time of:
135 pound Squat clean, 10 reps
20 Box jump, 24″ box

 CORE: 100 SIT UPS

buffalo wild wings!

/0 Comments/in , /by

Remeber there are no classes tomorrow but we are going to meet up at Buffalo Wild Wings to have fun and watch football. We will be there around 10/10:30. Hope to see you all there!

WOD OCT 6TH

/0 Comments/in /by

POWER LIFTING: Close Grip Bench Press: 9 x 3 @ 50% 1RM

WOD:

500M ROW ALL OUT!

THEN:

IN TEAMS OF 2 (1 PERSON WORKING AT A TIME)

300 JUMP ROPE SINGLES

30 HSPU

50 AB MAT SIT UPS

200 JUMP ROPE SINGLES

20 HSPU

WOD OCT 5TH

/0 Comments/in /by

POWER LIFTING: Wide Stance Below Parallel Low Bar Squat: 12 x 2 @ 80% 1RM

WOD:

400M RUN

50 BURPEES

400M RUN

30 OVERHEAD SQUATS 115/80#

CORE:  40 KNEES TO ELBOWS

WOD OCT 4th

/0 Comments/in , /by

So a day late with the benchmark workout but its here now! Text Jake or Winter if you are in for football Sunday so we can reserve some tables and drink some beer. Let’s watch some football!!! Buffalo Wild Wings 10:00 a.m. There will be some wagering, monetary and/or gym related.,

Oly Lifting: 10 minutes snatch balance work

Benchmark Wod:  FRAN

21-15-9

95/65# Thrusters

Pull-ups

Core:

3×10 weighted sit-ups

elite: 3×10 weighted ghd sit-ups