Tag Archives: Rope climb

WOD Tuesday September 5th

Warm up: 400 Meter Run or 500 Meter Row, Then 2 Rounds: 10 Good Mornings, 5 Strict Toes to Bar 1. Back Squat: 6, 5, 4, 3, 2, 1 *Increase weight to 1 rep 2. As many Rounds as possible in 15 minutes: 1 Rope Climb 5 Thrusters 10 Burpees

WOD Wednesday August 23rd

Warm up: 2 Rounds: 200 Meter Run, 10 Push Ups For Time: 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs 6 Burpee Box Jump 9 Snatches 6 Burpee Box Jumps 3 Rope Climbs

WOD Thursday June 8th

Warm up: 500 Meter Row, Then 2 Rounds: 5 Hang Snatch, 5 Overhead Squat, 5 Strict Toes to bar Every 90 Seconds for 12 Sets: Sets 1-4: 2 Hang Power SnatchSets 5-12: 1 Power Snatch 2. 10 Rounds for Time: 1 Rope Climb 10 Box Jumps 10 Kettlebell Snatch (5 Per Arm)

WOD Thursday May 25th

“Murph” is almost here! Monday May 29th! We will have one class that day @ 9:00 a.m. Everyone is invited! Warm up: 400 Meter Run, 3 Rounds: 5 Empty bar Overhead Squat, 5 Empty bar Hang Snatch Every minute on the minute for 30 minutes: 1st minute: 1 Snatch 2nd minute: 1 Rope Climb (LeglessContinue reading “WOD Thursday May 25th”

WOD Tuesday May 16th

Warm up: 500 Meter Row, 2 Rounds: 10 Good Mornings, 10 Glute Ham Sit-ups Front Squat: 5 x 4 (5 sets of 4 reps) @ 75-80% of your max 2. 2 Rounds for time: 800 Meter Run 4 Rope Climbs 16 Thrusters Do not take this guys advise, but he is pretty funny. For Mature Audiences Only.

WOD Wednesday April 19th

INFO:  New Class schedule for Stretch & Flex. This is now a class offered Monthly. Classes will be Monday, Wednesday and Friday @ 5:15- 5:45 p.m., perfect for after the 5p.m. Class or right before the 6p.m. Class. Tuesday and Thursday @ 9:45- 10:15 a.m., perfect for right before the 10:30 Class. And Sundays @Continue reading “WOD Wednesday April 19th”

WOD Tuesday March 28th

Warm up: 400 meter run / 20 sit ups / 10 Pullups SISSON U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan. Sisson is survivedContinue reading “WOD Tuesday March 28th”

WOD Wednesday December 28th

Warm up: 500 Meter Row, Then 2 Rounds of: 6 High Hang Snatch, 6 Knees to elbow, 6 Overhead Squats Every 30 Seconds for 5 min: 1 Power Snatch Rest 1 minute then Every minute on the minute for 8 minutes: 1 Power Snatch + 1 Snatch (Touch and Go) 2. As many Rounds asContinue reading “WOD Wednesday December 28th”

WOD Friday October 21st

This Sunday 11:30! Havoc Games Practice! Get a Partner or Get with your Partner and Workout! The Havoc Games Competition is December 3rd! Get a partner and get signed up! Early registration ends October 31st! Warm up: 500 Meter Row, Rope Climb Technique Max Rope Climbs in 5 min 2. Every minute on the minuteContinue reading “WOD Friday October 21st”