Nutrition Seminar on April 11th! Sign up at the gym or on Facebook! Look at all the cool competitions coming up! Lets represent at all of them! Warm up #4 As many rounds as possible in 25 Minutes: 5 Front Squats @ 115 lbs/ 80 lbs 10 Burpees 20 lateral Barbell Jumps 10 Push upsContinue reading “WOD Wednesday April 1st”
Tag Archives: Front squat
WOD Monday March 16th
Lots of Events coming up! Click to check it out! Warm up # 1 1. Front Squat: 5,5,5,5,5 2. Workout 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots, 20-lb. ball to 10 feet 100 double-unders
WOD Monday January 19th
Warm up # 1 1. Front Squat: 5,5,5 2. For time: 40 Calorie row 30 Ring pushups 20 Calorie row 10 Ring pushups
WOD Monday December 29th
Holiday hours are posted. You should look at them. Warm up # 1 1. Front Squat: 2,2,2 2. Back Squat: 2,2,2 * Go up 3 to 5% from last weeks triples 3. As many rounds and reps as possible in 3 minutes of: 115 / 83 lb Power snatch x 3 Pushups on bar x 6Continue reading “WOD Monday December 29th”
Yo, yo, yo Merry Christmas! Check the holiday schedule to see when we are open. Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 * Use the same weight from last weeks doubles 3. In 8 minutes: 10 Thrusters @ 3/4 bodyweight 8 Hang Power cleans @ 3/4 bodyweight 6 Thrusters @Continue reading
WOD Monday December 15th
Warm up # 1 1. Front Squat: 2,2,2 2. Back squat: 2,2,2 Go up about 5% from last week’s triples 3. 3 Rounds for time of: 30 Ring pushups 30 Kettlebell swings @ 2 pood / 1.5 Pood
WOD Monday December 8th
Warm up # 1 1. Front Squat: 3,3 2. Back Squat: 3,3 3. Every 3 minutes for 15 minutes: Power clean x 4 Hang squat clean x 3 Jerk x 2 Bar Muscle up x 1
WOD Friday November 21st
Warm up of your choice 1. Deadlift: 3,3,3,3,3 – go up 3 – 5 % from last week 2. 3 Rounds for time of: 15 Strict press @ 115 / 73 lbs 15 Front squats @ 115 / 73 lbs 15 Strict Pullups
WOD Monday October 27th
Warm up # 1 1. Front Squat: 1 rep max. Get it. 2. 5 Rounds for time of: 15 Wallballs 10 Lunges holding med ball overhead ( 5 each side) 5 Ring dips holding med ball between your legs Rest exactly 1 minute between rounds
Warm up of your choice For time: Three rounds of: 12 Front squats @ 135 / 93 12 Burpee pull-ups Three rounds of: 9 Power cleans @ 135 / 93 9 Pullups Three rounds of: 6 Push jerks @ 135 / 93 6 Burpees Three rounds of: 3 Thrusters @ 135 / 93 3 Burpee PullupsContinue reading
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