WOD

Friday Burpees

  • Posted by Kellie Cheatham
  • On November 17, 2017
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Workout of the Day Lift: (20 minutes)   Deadlift   2×5 @ 70% 2×3 @ 75% 3×1 @ 80%   ~ rest 1-2 minutes between sets then WOD: (12 minute time cap.)   For time-   40/30 cal row buy in   then-   21-15-9   Overhead squat 135/95, 95/65, 65/45, 45/25 Bar facing burpees
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4 Rounds of Fun

  • Posted by Kellie Cheatham
  • On November 16, 2017
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Workout of the Day Lift: (12 minutes)   Every 2 minutes for 12 minutes-   3 push-press @ 70% 1RM C&J (from rack) then WOD: (20 minute time cap.)   4 rounds each for time-   12 chest to bar pull-ups 9 hang cleans 185/125, 135/95, 95/65, 65/45 40 double unders ~ Rest 2 minutes
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Dip, Jump, and Swing your way through Wednesday

  • Posted by Kellie Cheatham
  • On November 15, 2017
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Workout of the Day Lift: (12 minutes)   Every 2 minutes for 12 minutes   1 clean and jerks @ 85% then WOD: (7 minutes)   7 minute AMRAP:   10 ring dips 15 box jumps 24/20 20 KB swings 53/35 Post your scores to the Whiteboard.
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Boulder Shoulder Tuesday

  • Posted by Kellie Cheatham
  • On November 14, 2017
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Workout of the Day Lift: (25 minutes)   4 rounds-   1 squat snatch + 1 hang squat snatch   ~ rest no more than 2 minutes between sets   * build from 70% of 1RM snatch to heaviest weight for the complex then WOD: (17 minute time cap.)   For time-   400m run
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Power Snatches and Wall Balls to start the week!

  • Posted by Kellie Cheatham
  • On November 13, 2017
  • 0 Comments
Workout of the Day Lift: (20 minutes)   Back Squat   2×5 @ 70% 2×3 @ 75% 3×1 @ 80%   ~ rest 1-2 minutes between sets then WOD: (10 minute time cap.)   For time-   15-12-9   Power snatch 115/85, 95/65, 65/45, 45/25 Wall-balls 30/20 Post your scores to the Whiteboard.
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2-Round Chipper Style

  • Posted by Kellie Cheatham
  • On November 10, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes) 10 minute EMOM: Deadlift 3 reps @ 75-80% then WOD: (14 minute time cap.) 2 rounds for time- 15 chest to bar pull-ups 25 burpees 35 KB swings 70/53, 53/35, 35/26, 26/18 45 wall-balls 20/14 Post your scores to the Whiteboard.
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Snatches Everywhere

  • Posted by Kellie Cheatham
  • On November 9, 2017
  • 0 Comments
Workout of the Day Lift: (25 minutes) 4 rounds- 1 snatch pull + 1 squat snatch + 2 overhead squats ~ rest no more than 2 minutes between sets * build from 70% of 1RM snatch to heaviest weight for the complex then WOD: (7 minutes) 7 minute AMRAP: 7 handstand push-ups 7 squat snatch
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Clean & Muscle Up Sprints

  • Posted by Kellie Cheatham
  • On November 8, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes) 10 minute EMOM: 1 power clean 1 squat clean @ 75% or above then WOD: (14 minute time cap.) Rx- For time- 10 power cleans 135/95, 95/65, 65/45 10 muscle ups ~ rest 2 minutes 8 power cleans 8 muscle ups ~ rest 2 minutes 6 power cleans
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Split Jerk Werk

  • Posted by Kellie Cheatham
  • On November 7, 2017
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Workout of the Day Lift: (25 minutes) Split jerk 7×1 @ 80-85% of 1RM clean and jerk then WOD: (12 minute time cap.) 3 rounds for time- 12 thrusters 95/65, 65/45, 45/25 10 toes to bar 8 bar facing burpees Post your scores to the Whiteboard.
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Back Squat Max!!

  • Posted by Kellie Cheatham
  • On November 6, 2017
  • 0 Comments
Workout of the Day Lift: (25 minutes) Find 1 rep max Back Squat (Compare to 9.18.17) Suggested rep scheme 3 @ 50% 3 @ 60% 2 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ new 1RM then WOD: (14 minutes) 14
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