WOD

Long 5 Rounder Friday

  • Posted by Kellie Cheatham
  • On October 6, 2017
  • 0 Comments
Workout of the Day No Lift Today! WOD: (30 minute time cap.) 5 rounds for time- 10 deadlifts @ 60% of 1RM 15 toes to bar 20 box jumps 24/20 400m run Post your scores to the Whiteboard.
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Heavy Squat Snatch and Light Power Snatch

  • Posted by Kellie Cheatham
  • On October 5, 2017
  • 0 Comments
Workout of the Day Lift: (12 minutes) Every 2 minutes for 12 minutes (6 sets) 1 squat snatch @ 80-85% then WOD: (10 minute time cap.) For time- 21-15-9 Power snatch 75/55, 45/35, 35/25 Handstand push-up Post your scores to the Whiteboard.
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Clean-Clean-Jerk Complex

  • Posted by Kellie Cheatham
  • On October 4, 2017
  • 0 Comments
Workout of the Day Lift: (25 minutes) 4 rounds- 1 power clean + 1 hang squat clean + 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: (6 minutes) 6 minute AMRAP: 4 ring dips 6 wall-balls
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Pass the Rock!

  • Posted by Kellie Cheatham
  • On October 3, 2017
  • 0 Comments
Workout of the Day Lift: (12 minutes) 12 minute Alternating EMOM: Odd: 3 strict press @ 75-90% (build as you go) Even: 3-10 strict pull-ups then WOD: (15 minute time cap.) With a partner- Buy in- 50 med-ball sit-up 20/14, 14/10, 10/8, 8/6 or 4 Then- 8 rounds- 15 thrusters 75/55, 45/35, 35/25 8 bar
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1/2 Grace plus 1/2 Cindy

  • Posted by Kellie Cheatham
  • On October 2, 2017
  • 0 Comments
Workout of the Day Lift: (10 minutes)   10 minute EMOM:   Back squats 2 reps @ 75-80% then WOD: (15 minute time cap.)   For time-   Buy in – 15 clean and jerks 135/95, 95/65, 65/45, 45/25   Then-   10 rounds-   5 pull-ups 10 push-ups 15 air squats Post your scores
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1 Rep Deadlift!

  • Posted by Kellie Cheatham
  • On September 29, 2017
  • 0 Comments
Workout of the Day Lift: (25 minutes) Deadlift- 6×1 @ 80-100 (build to 1RM if possible) then WOD: (14 minute time cap.) 2 rounds for time- 10 thrusters 135/95, 115/85, 95/65, 65/45, 45/25 15 chest to bar pull-ups 20 single arm overhead squats (10/arm) 53/35, 35/26, 26/18, 18/9 25 box jumps 24/20 Post your scores
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The In House Competition has a new format!

  • Posted by Kellie Cheatham
  • On September 28, 2017
  • 0 Comments
  This year we have decided to make some major changes to the in-house competition.  It will be a 3-event Partner Competition taking place on October 25-27th.  Participation is free, but there will be a t-shirt available for purchase. Events 1 and 2 will be announced on October 18 and will take place during normal
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Let’s Max Again!

  • Posted by Kellie Cheatham
  • On September 27, 2017
  • 0 Comments
Workout of the Day Lift: (25 minutes) Find 1 rep max Clean and jerk   Suggested rep scheme   2 @ 50% 2 @ 60% 2 @ 65% 1 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 95% 1 @ new 1RM then   For time-  
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Shoulder Burner!

  • Posted by Kellie Cheatham
  • On September 26, 2017
  • 0 Comments
Workout of the Day Lift: (15 minutes)   Strict Press   2×4 @ 70% 2×3 @ 80% 4×1 @ 85-90% then WOD: (10 minutes.)   10 minute AMRAP:   5 burpee muscle ups 10 snatch 135/95, 95/65, 65/45, 45/25 50 double unders Post your scores to the Whiteboard.
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FUNdamentals with Coach Angelica starts today!

  • Posted by Kellie Cheatham
  • On September 25, 2017
  • 0 Comments
Workout of the Day Lift: (20 minutes)   Back Squat 5×5 @ 75%   Rest 1-2 minutes between sets. then WOD: (14 minute time cap.)   3 rounds for time-   400m run 10 hang cleans 155/105, 135/95, 95/65, 65/45 10 front squats 155/105, 135/95, 95/65, 65/45 Post your scores to the Whiteboard.
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