(910) 612-2203

Saturday WOD 9/19/20

AMRAP 5:
21 Double-Unders or 63 Singles
9 Burpees

1 Minute Rest

AMRAP 5:
Max Meter Row

1 Minute Rest

AMRAP 5:
21 KBS

21 Air Squats

AMRAP 5:
21 Double-Unders or 63 Singles
9 Burpees

1 Minute Rest

AMRAP 5:
Max Meter Row

1 Minute Rest

AMRAP 5:
21 KBS

21 Air Squats

AMRAP 5:
21 Double-Unders or 63 Singles
9 Burpees

1 Minute Rest

AMRAP 5:
Max Meter Row

1 Minute Rest

AMRAP 5:
21 KBS

21 Air Squats

Comments Disabled| |

Friday WOD 9/18/20

Happy Birthday Coach KJ

51 Year Strong!

6am WOD / Open Gym Times: 8am to 10am and 430 pm to 630pm

HERO WOD LOREDO
6 Rounds of:
24 Squats
24 Push Ups
24 Walking Lunges
400 Meter Run

HERO WOD LOREDO
6 Rounds of:
24 Squats
24 Push Ups
24 Walking Lunges
400 Meter Run

HERO WOD LOREDO
6 Rounds of:
24 Squats
24 Push Ups
24 Walking Lunges
400 Meter Run

Comments Disabled| |

Thursday WOD 9/17/20

Sign up on zenplanner to reserve your spot.

6am and 9am WOD

8am and 530pm Open Gym

6 Rounds
200 Meter Run
20 Abmat Sit-ups
10 Hang Power Cleans (135/95)

6 Rounds
200 Meter Run
20 Abmat Sit-ups
10 Hang Power Cleans (135/95)

6 Rounds
200 Meter Run
20 Abmat Sit-ups
10 Hang Power Cleans (135/95)

Comments Disabled| |

Wednesday 9/16/20 WOD

Flashback to a fun birthday WOD “Sevens” before KJ hit her 50s!

Sign up on zenplanner to reserve your spot.

Birthday WOD at 5:30pm

For Time:
5 Rounds, each round for time, of:
10 Deadlifts (225/155) (185/115)
10 Bar Facing Burpees
10 Deadlifts 225/155) (185/115)
10 Barbell Roll Outs
Rest 2 min between rounds
5:30PM is a 51st BIRTHDAY WOD!

For Time:
5 Rounds, each round for time, of:
10 Deadlifts (225/155) (185/115)
10 Bar Facing Burpees
10 Deadlifts 225/155) (185/115)
10 Barbell Roll Outs
Rest 2 min between rounds
5:30PM is a 51st BIRTHDAY WOD!

For Time:
5 Rounds, each round for time, of:
10 Deadlifts (225/155) (185/115)
10 Bar Facing Burpees
10 Deadlifts 225/155) (185/115)
10 Barbell Roll Outs
Rest 2 min between rounds
5:30PM is a 51st BIRTHDAY WOD!

Comments Disabled| |

Tuesday WOD 9/15/20

Tuesday 6am/8am/530pm WODs Open Gym at 9am!

Sign up on zenplanner to reserve your spot!

Build up to a 5 Rep Heavy Push Jerk

For Time: (65/95) (95/135)
400 Meter Run, 21 Power Cleans
400 Meter Run, 15 Power Cleans
400 Meter Run, 9 Power Cleans
200 Meter Run, 9 Push Jerks
200 Meter Run, 15 Push Jerks

200 Meter Run, 21 Push Jerks

Build up to a 5 Rep Heavy Push Jerk

For Time: (65/95) (95/135)
400 Meter Run, 21 Power Cleans
400 Meter Run, 15 Power Cleans
400 Meter Run, 9 Power Cleans
200 Meter Run, 9 Push Jerks
200 Meter Run, 15 Push Jerks

200 Meter Run, 21 Push Jerks

Build up to a 5 Rep Heavy Push Jerk

For Time: (65/95) (95/135)
400 Meter Run, 21 Power Cleans
400 Meter Run, 15 Power Cleans
400 Meter Run, 9 Power Cleans
200 Meter Run, 9 Push Jerks
200 Meter Run, 15 Push Jerks

200 Meter Run, 21 Push Jerks

Comments Disabled| |

Monday WOD 9/14/20

Check the schedule this week for any updates or changes and sign up on zenplanner ahead of time please.

No HIIT this week and Friday 8 – 10am will be open gym. Birthday WOD Wednesday at 530pm

 

3 Rounds for Time:

20 Weighted Step Ups (1 DB 20/35)
16 Med Ball Tuck Ins (facing floor on palms, rest top of foot on ball roll in and out)
12 Bulgarian Split Lunges
8  DB Push Up + DB Swing Combo (1 DB 20/35)
 then …..
Partner Work/Rest
2 x 25 Med Ball Cleans (50 each)
2 x 20 OH Med Ball Lunges (40 each)
2 x 10 per side Med Ball Toss & Twists (40 each) or just do russian twist one side at a time.

3 Rounds for Time:

20 Weighted Step Ups (1 DB 20/35)
16 Med Ball Tuck Ins (facing floor on palms, rest top of foot on ball roll in and out)
12 Bulgarian Split Lunges
8  DB Push Up + DB Swing Combo (1 DB 20/35)
 then …..
Partner Work/Rest
2 x 25 Med Ball Cleans (50 each)
2 x 20 OH Med Ball Lunges (40 each)
2 x 10 per side Med Ball Toss & Twists (40 each) or just do Russian Twists one side at a time.

3 Rounds for Time:

20 Weighted Step Ups (1 DB 20/35)
16 Med Ball Tuck Ins (facing floor on palms, rest top of foot on ball roll in and out)
12 Bulgarian Split Lunges
8  DB Push Up + DB Swing Combo (1 DB 20/35)
 then …..
Partner Work/Rest
2 x 25 Med Ball Cleans (50 each)
2 x 20 OH Med Ball Lunges (40 each)
2 x 10 per side Med Ball Toss & Twists (40 each)

Comments Disabled| |