WOD

Heavy Deads Heavy AMRAP

  • Posted by Kellie Cheatham
  • On October 20, 2017
  • 0 Comments
Workout of the Day Lift: (13 minutes) Deadlift 5 minute EMOM: 2 reps @ 75% 3 minute rest/reset 5 minute EMOM: 1 rep @ 85% then WOD: (8 minutes) 8 minute AMRAP: 3 squat cleans 225/155, 185/135, 135/95, 95/65, 65/45 9 handstand push-ups 12 lateral bar burpees Post your scores to the Whiteboard.
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Toe to Bar-Air Squat Pyramid

  • Posted by Kellie Cheatham
  • On October 19, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes) 10 minute EMOM: 2 squat snatch @ 70% (1RM squat snatch) then WOD: (14 minute time cap.) For time- 30/20 cal bike 50 air squats 30 toes to bar 50 air squats 30/20 cal row Post your scores to the Whiteboard.
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In House WODs 1&2

  • Posted by Kellie Cheatham
  • On October 18, 2017
  • 0 Comments
It’s not too late to sign up for the In House competition!  You will be doing the work outs during class time anyway!  Also, Friday night, October 27th,  we will be holding the final heats starting at 5:30pm.  Fire Truck Crepes will be here with some great food! WOD 1:  Wednesday, October 25 7 minute
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In House Competition WODs 1&2 Will Post Tomorrow!

  • Posted by Kellie Cheatham
  • On October 17, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes)   10 minute alternating EMOM:   Odd: 3-10 ring dips Even: 3-10 toes to bar then WOD: (13 minute time cap)   4 rounds for time-   10 chest to bar pull-ups 15 KB swings 70/53, 53/35, 35/26, 26/18 50 double unders Post your scores to the Whiteboard.
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Hey, have you met “Nancy”?

  • Posted by Kellie Cheatham
  • On October 16, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes)   10 minute EMOM:   Back squats 2 reps @ 80-85% then WOD: (25 minute time cap.)   (Compare to 4.12.17)   “Nancy”   5 rounds-   400m run 15 overhead squats 95/65, 65/45, 45/25, 25/PVC Post your scores to the Whiteboard.
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Partner WOD, Leap Frog Style

  • Posted by Kellie Cheatham
  • On October 13, 2017
  • 0 Comments
Workout of the Day   10 minute EMOM:   Deadlift 3 reps @ 70-75% then WOD: (14 minutes)   With a partner leap frog style-   Rx-   14 minute AMRAP:   6 chest to bar 8 wall-balls 20/14 10 power snatch 75/55   Scaled-   14 minute AMRAP:   6 pull-ups 8 wall-balls 14/8
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5 Rounds of Pressing and Jumping

  • Posted by Kellie Cheatham
  • On October 12, 2017
  • 0 Comments
Workout of the Day Lift: (12 minutes) Every 2 minutes for 12 minutes (6 sets) 1 squat snatch @ 85-100% (build to a 1 rep max if possible) then WOD: (14 minute time cap.) 5 rounds for time- 15 push-press 95/65, 65/45, 45/25 15 box jumps 24/20 Post your scores to the Whiteboard.
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Raising the “Complex”ity

  • Posted by Kellie Cheatham
  • On October 11, 2017
  • 0 Comments
Workout of the Day Lift: (25 minutes) 4 rounds- 1 clean pull + 1 hang squat clean + 1 front squat + 1 split jerk ~ rest no more than 2 minutes between sets * build from 70% of 1RM C&J to heaviest weight for the complex then WOD: (9 minute time cap.) For time-
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12 Minute EMOM for the Pump

  • Posted by Kellie Cheatham
  • On October 10, 2017
  • 0 Comments
Workout of the Day Lift: (12 minutes) 12 minute Alternating EMOM: Odd: 5 bench press @ 75% Even: 3-10 handstand push-ups then WOD: (12 minute time cap.) 3 rounds for time- 7 overhead squats 155/105, 135/95, 95/65, 65/45, 45/25 14 toes to bar 50 double unders Post your scores to the Whiteboard.
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Are you more fit than you were on 2.3.17?

  • Posted by Kellie Cheatham
  • On October 9, 2017
  • 0 Comments
Workout of the Day   Back squat   5 minute EMOM:   2 reps @ 80%   3 minute rest/reset   5 minute EMOM:   1 rep @ 90% then WOD: (12 minutes)   (Compare to 2.3.17)   12 minute AMRAP:   30 cal row buy in   then-   4 clean and jerks 135/95,
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