WOD

5 Rounds equals 300 Reps!

  • Posted by Kellie Cheatham
  • On November 30, 2017
  • 0 Comments
Workout of the Day Lift: (12 minutes)   Every 2 minutes for 12 minutes-   3 push-press @ 70% or above 1RM C&J (from rack) then WOD: (20 minute time cap.)   5 rounds for time-   20 KB swings 70/53, 53/35, 35/26, 26/18 20 push-ups 200m run Post your scores to the Whiteboard.
Read More
 

Dumbells, Dips, and Pull Ups

  • Posted by Kellie Cheatham
  • On November 29, 2017
  • 0 Comments
Workout of the Day Lift: (12 minutes)   Every 2 minutes for 12 minutes (6 rounds)   2 squat snatch @ 85% then WOD: (14 minute time cap.)   For time-   30 single arm thrusters 50/35, 35/20, 20/10 30 pull-ups 30 ring dips 30 pull-ups 30 single arm thrusters Post your scores to the
Read More
 

Shoulders on Fiya!

  • Posted by Kellie Cheatham
  • On November 28, 2017
  • 0 Comments
Workout of the Day Lift: (8 minutes)   Every 30 seconds for 8 minutes   1 power clean @ 70% or above then WOD: (8 minutes.)              (Compare to 9.20.17, scale up on HSPU from last time- RX – strict HSPU)   8 minute AMRAP:   7 strict handstand push-ups 14 wall-balls 30/20 35 double
Read More
 

Back Squat Monday

  • Posted by Kellie Cheatham
  • On November 27, 2017
  • 0 Comments
Workout of the Day Lift: (20 minutes)   Back Squat   2×5 @ 75% 2×3 @ 80% 3×1 @ 85-90%   ~ rest 1-2 minutes between sets then WOD: (8 minute time cap.)   For time-   9-7-5   Power snatch 135/95, 95/65, 65/45, 45/25 Burpee box jump 24/20 Post your scores to the Whiteboard.
Read More
 

Honoring a Hero “BULL”

  • Posted by Kellie Cheatham
  • On November 24, 2017
  • 0 Comments
Workout of the Day WOD: (40 minute time cap.)   With a partner- “Bull”   2 rounds for time-   200 double unders 50 overhead squats 135/95, 95/65, 65/45, 45/25 50 pull-ups 800m run/ per person at the same time   Notes:   Brandon ‘Bull’ Barrett | Age 27 | Marion, Indiana   U.S. Marine
Read More
 

1RM before Max Turkey

  • Posted by Kellie Cheatham
  • On November 22, 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 WOD: (6 minutes)
Read More
 

Take a look at our Thanksgiving Holiday Schedule

  • Posted by Kellie Cheatham
  • On November 21, 2017
  • 0 Comments
Workout of the Day Lift: (8 minutes)   8 minute EMOM:   1 power snatch @ 70% (of 1RM snatch) or above then WOD: (15 minute time cap.)   5 rounds for time-   200m run 15 box jumps 24/20 10 chest to bar pull-ups Post your scores to the Whiteboard.
Read More
 

Feel the POWER!

  • Posted by Kellie Cheatham
  • On November 20, 2017
  • 0 Comments
Workout of the Day Lift: (20 minutes)   Back Squat   2×4 @ 75% 2×3 @ 80% 3×1 @ 85%   ~ rest 1-2 minutes between sets then WOD: (10 minute time cap.)   ~ Compare to 1.20.17   “Power clean Elizabeth”   For time-   21-15-9   Power cleans 135/95, 95/65, 65/45, 45/25 Ring
Read More
 

Friday Burpees

  • Posted by Kellie Cheatham
  • On November 17, 2017
  • 0 Comments
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
Read More
 

4 Rounds of Fun

  • Posted by Kellie Cheatham
  • On November 16, 2017
  • 0 Comments
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
Read More