WOD

How many rounds can you get?

  • Posted by Kellie Cheatham
  • On June 23, 2017
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Workout of the Day Lift: (12 minutes) Every 2 minutes for 12 minutes (6 sets) 3 back squats @ 75% then WOD: (12 minutes) 12 minute AMRAP: 15 wall-balls 20/14 12 chest to bar pull-ups 9 box jumps 24/20 Post your scores to the Whiteboard.
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Three In One

  • Posted by Kellie Cheatham
  • On June 22, 2017
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Workout of the Day Lift: (10 minutes) Every 2 minutes for 10 minutes 2 power cleans + 3 push-press @ 70-75% 1RM C&J then WOD: (18 minute time cap.) For time- 21-15-9 KB swing 70/53, 53/35, 35/26, 26/18 Push-press 95/65, 65/45, 45/25 Then- 15-12-9 Hang cleans 95/65, 65/45, 45/25 Handstand push-ups Then- 9-7-5 Bar facing
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Thrust into Double Unders

  • Posted by Kellie Cheatham
  • On June 21, 2017
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  Workout of the Day Lift: (20 minutes) Overhead squat (from rack) 6×3 ~ Starting at 85% of 1RM snatch, build each round if possible then WOD: (10 minutes) 10 minute AMRAP: 9 thrusters 95/65, 65/45, 45/25 35 double unders Post your scores to the Whiteboard.
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Tuesdays are for Toes To Bar

  • Posted by Kellie Cheatham
  • On June 20, 2017
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Workout of the Day Lift: (20 minutes) Strict Press 4×4 @ 75% ~ rest 90 seconds between lifts Then- Bench Press 4×4 @ 75% ~ rest 90 seconds between lifts then WOD: (12 minutes) 12 minute alternating EMOM: Odd: 5-10 toes to bar Even: 5-10 burpees Post your scores to the Whiteboard.
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Get Ready to Work!

  • Posted by Kellie Cheatham
  • On June 19, 2017
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Workout of the Day Lift: (20 minutes) Deadlfit 3@70% 3@80% 3+ (up to 6 reps) @90% ~ based off 90% of 1RM then WOD: (18 minute time cap.) 3 rounds for time- 400m run 15 clean and jerks 185/125, 135/95, 115/85, 95/65, 65/45 Post your scores to the Whiteboard.
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“Buy In” to today’s WOD

  • Posted by Kellie Cheatham
  • On June 16, 2017
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Workout of the Day Lift: (14 minutes) Every 2 minutes for 12 minutes (7 sets) 4 back squats @ 70% then WOD: (14 minutes) 14 minute AMRAP: 800m run buy in then- 5 deadlift 275/185, 225/155, 185/125, 135/95, 95/65, 65/45 10 box jumps 24/20 15 ring dips 20 sit-ups Post your scores to the Whiteboard.
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A few things you should know about Heat Injuries

  • Posted by Kellie Cheatham
  • On June 15, 2017
  • 0 Comments
What do you think of when you hear the word ‘injury’? Most of us immediately think of a physical injury, maybe a strained back or a concussion from a dropped barbell. As athletes, we are always trying to prevent these types of injuries, yet sometimes we forget that the environment, especially heat and humidity, can
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Snatch, Squat, and Pull

  • Posted by Kellie Cheatham
  • On June 15, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes) Every 2 minutes for 10 minutes- 5 unbroken touch and go power snatches @ 55-65% 1RM snatch then WOD: (12 minute time cap.) For time- 21-15-9 Overhead squat 135/95, 95/65, 65/45, 45/25 Chest to bar pull-up Post your scores to the Whiteboard.
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Heavy and High Skill

  • Posted by Kellie Cheatham
  • On June 14, 2017
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Workout of the Day Lift: (12 minutes) L1- Every 2 minutes for 12 minutes- 2 squat cleans + 2 split jerks @ 70% L2- (beginner/intermediate) Every 2 minutes for 12 minutes- 2 hang power cleans + 2 push-press/ shoulder to overhead then WOD: (13 minute time cap.) 3 rounds for time- 50 double unders 5
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All the Wallballs

  • Posted by Davison Crake
  • On June 13, 2017
  • 0 Comments
Workout of the Day Skill: EMOM L1- Every 2 minutes for 10 minutes (5 rounds) – 4 muscle ups + 6 ring dips L2- Every 90 seconds for 12 minutes (8 rounds) 5-10 ring dips -then- WOD: (12 minute time cap.) For time- 100 wall-balls 20/14 50 burpees 25/20 cal bike Post your scores to
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