Tag Archives: Saturday

WOD 10/14/17

Saturday 10/14/17 Warm Up Z1 5 min Run, Row or Bike 10 Perfect Goblet Squats Mobility as needed A. 10 min to Establish a Heavy Set of the Following: 1 Strict Press 5 Push Press B. 8 Rounds For Time of:  5 Front Squats (135/95) 100m Run/250m Row/10 cal Bike *Squat is from the floor

WOD 10/7/17

Saturday 10/7/17 Warm Up Z1 5 min Run, Row or Bike 10 Perfect Goblet Squats Mobility as needed A. 10 Rounds For Time of:  3 Front Squats (135/95) 10 Burpees *Squat is from the floor B. 10 Min Row/Bike/Run Max Cals/Distance

WOD 9/23/17

Saturday 9/23/17 Warm Up Z1 5 min Run, Row or Bike 1 Round of Cindy at EZ pace (5 pull ups, 10 push ups, 15 air squats) Mobility as needed With a Running Clock… 0 to 10 min  Run/AB/Row for Distance 12 min to 22 min AMRAP Cindy 5 Pull Ups 10 Push Ups 15 […]

WOD 9/16/17

Saturday, Week 4/Block 4 Partner Conditioning Teams of 2 AMRAP 34: Run 100 Meters 10 Alt. DB Snatch from Floor (50, 35) 10 Front Rack DB Walking Lunges (50, 35) 10 Burpees *One athlete complets a full round at a time. *Scale weight as needed.

WOD 9/9/17

Saturday, Week 3/Block 4 Partner Conditioning In teams of 2 with one person working for time: Run 800 Meters 100 Pull-ups Run 800 Meters 100 Pistols Run 800 Meters 100 Burpees Run 800 Meters 100 T2B Rx+:(C2B Pull-ups) L2: (Jumping Pull-ups) (Walking Goblet Lunges for pistols) (Knee Raises) L1: (Ring Rows) (Walking BW Lunges for […]

WOD 9/2/17

Please note: The gym will be closed on Sunday and Monday for Labor Day Weekend. There will be at-home WODs posted for both day. Thanks! Saturday, Week 2/Block 4 Partner Conditioning AMRAP 30 teams of 2: 12 Power Cleans (135, 95) (should be light, touch n go) Run 200 Meters 12 Lateral Burpees Over the […]

WOD 8/26/17

Saturday, Week 1/Block 4 Conditioning 3 Rounds with a partner: 2:00 of Max Wallballs (20, 14) 2:00 Max Calories Row or Assault Bike or Ski Erg or 100 meter Runs 2:00 Max Wall Climbs or Handstand Walk 2:00 Max Abmat Sit-ups 2:00 Max Burpees *Scale as needed. One athlete works at time completing a full […]

WOD 8/19/17

Saturday, Week 4/Block 3 Partner Conditioning AMRAP 12: 10 Hang Power Cleans (95, 65) 8 T2B 6 Front Squats (95, 65) Rest 4:00 AMRAP 12: 10 Overhead Walking Lunges (45, 25 plate) 8 Burpees 6 Power Cleans (95, 65) *For both AMRAPs one athlete complets a full round at a time. Rx+:(115, 75) L3: (75, […]

WOD 8/12/17

Saturday, Week 3/Block 3 Team Conditioning Teams of 3 for time: Run 1 Mile Together, with Medball (20, 14) 150 Goblet Squats (70, 53) Run 800 meters Together, with Medball 150 Russian Swings (70, 53) Run 600 meters Together, with Medball 150 Thrusters (95, 65) 40:00 Cap L3: (53, 35) (75, 55) L2: (45, 25) […]

WOD 8/5/17

Saturday, Week 2/Block 3 Warm-up Rowing x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee Team Conditioning In teams of 3: Row 3k Then, 5 Rounds of: 30 KBS (70, 53) 30 Burpees Then, Row 3k L3: (53, 35) L2: (45,25) L1: (35, 25 Russian Swings) […]