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SATURDAY WOD 8/1/20

Saturday WOD 8:30AM!

Next Saturday is our SPECIAL OLYMPICS EVENT PLEASE SIGN UP NOW!

Buy In: 1000 Meter Row or 800 Meter Run

1 Round:

60 Wallballs/60 WB Sit Ups/60 WB Russian Twist (R+L=1)/60 Med Ball Cleans

2 Rounds:

40 DB Front Rack Walking Lunges/40 DB Box Step Overs/40 DB Renegade Rows/ 40 DB Squats

Cash Out: 1000 Meter Row or 800 Meter Run

 

Buy In: 1000 Meter Row or 800 Meter Run

1 Round:

60 Wallballs/60 WB Sit Ups/60 WB Russian Twist (R+L=1)/60 Med Ball Cleans

2 Rounds:

40 DB Front Rack Walking Lunges/40 DB Box Step Overs/40 DB Renegade Rows/ 40 DB Squats

Cash Out: 1000 Meter Row or 800 Meter Run

 

Buy In: 1000 Meter Row or 800 Meter Run

1 Round:

60 Wallballs/60 WB Sit Ups/60 WB Russian Twist (R+L=1)/60 Med Ball Cleans

2 Rounds:

40 DB Front Rack Walking Lunges/40 DB Box Step Overs/40 DB Renegade Rows/ 40 DB Squats

Cash Out: 1000 Meter Row or 800 Meter Run

 

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Friday WOD 7/31/20

KIDS CAMP SUMMER 2020 (Hollow Hang Skill work with Coach Matt)

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Sign up for our SPECIAL OLYMPICS EVENT COMING August 8th!

“Piza”
4 Rounds:
30 Kettlebell Swings
30′ Single KB Overhead Carry (Left)
30 Sit-ups
30′ Single KB Overhead Carry (Right)

“Piza”
4 Rounds:
30 Kettlebell Swings
30′ Single KB Overhead Carry (Left)
30 Sit-ups
30′ Single KB Overhead Carry (Right)

“Piza”
4 Rounds:
30 Kettlebell Swings
30′ Single KB Overhead Carry (Left)
30 Sit-ups
30′ Single KB Overhead Carry (Right)

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Thursday WOD 7/30/20

Coach Matt working with the KIDS of 2020 SUMMER CAMP

Sign up online to reserve your spot!

Steve Cason will spend the first 15 Minutes of OPEN GYM on ROWING SKILLS. Show up if you need HELP!

FYI: WE ALL NEED HELP!

“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

“Barbs”
3 Rounds:
10 Strict Pull-ups
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
10 Strict Pull-ups

Rest 3 Minutes Between Rounds

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Wednesday WOD 7/29/20

Pictured Above: WODFATHER RALPH with CAMERON

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“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

“Tosh Sprints”
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Rest 1:1 Between Runs

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Tuesday WOD 7/28/20

THE FALL OUT! (pictured: Eddie, Jackie and Casey)

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“Grip and Rip”
[On the 0:00]
For Time:
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”
9 Burpees
1 Round of “DT”
6 Burpees
1 Round of “DT”

DT = 12 Deadlifts/9 Hang Power Cleans/6 Push Jerks

[On the 10:00]
For Time:
15 Air Squats Hops Over Barbell
1 Round of “DT”
12 Air Squats Hops Over Barbell
1 Round of “DT”
9 Air Squats Hops Over Barbell
1 Round of “DT”
6 Air Squats Hops Over Barbell
1 Round of “DT”

“Grip and Rip”
[On the 0:00]
For Time:
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”
9 Burpees
1 Round of “DT”
6 Burpees
1 Round of “DT”

DT = 12 Deadlifts/9 Hang Power Cleans/6 Push Jerks (155/105)

[On the 10:00]
For Time:
15 Air Squats Hops Over Barbell
1 Round of “DT”
12 Air Squats Hops Over Barbell
1 Round of “DT”
9 Air Squats Hops Over Barbell
1 Round of “DT”
6 Air Squats Hops Over Barbell
1 Round of “DT”

“Grip and Rip”
[On the 0:00]
For Time:
15 Burpees
1 Round of “DT”
12 Burpees
1 Round of “DT”
9 Burpees
1 Round of “DT”
6 Burpees
1 Round of “DT”

DT = 12 Deadlifts/9 Hang Power Cleans/6 Push Jerks

[On the 10:00]
For Time:
15 Air Squats Hops Over Barbell
1 Round of “DT”
12 Air Squats Hops Over Barbell
1 Round of “DT”
9 Air Squats Hops Over Barbell
1 Round of “DT”
6 Air Squats Hops Over Barbell
1 Round of “DT”

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Monday WOD 7/27/20

Happy Monday! (pictured: athletes Steve and Stacey)

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“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

Comments Disabled| |