(910) 579-9348

January 18, 2020

Saturday Team WOD @ 8:30am

Spin @ 7am (must reserve bike ahead)

SATURDAYS CROSSFIT MINI TRIATHLON

1000m Row

100 Cal Airdyne

2100m Run

3 Person Team ~ One partner works on triathlon task ~ One partner rests ~ One partner accumulates max KBS

45 Min Time Cap

 

SATURDAYS CROSSFIT MINI TRIATHLON

1000m Row

100 Cal Airdyne

2100m Run

3 Person Team ~ One partner works on triathlon task ~ One partner rests ~ One partner accumulates max KBS

45 Min Time Cap

SATURDAYS CROSSFIT MINI TRIATHLON

1000m Row

100 Cal Airdyne

2100m Run

3 Person Team ~ One partner works on triathlon task ~ One partner rests ~ One partner accumulates max KBS

45 Min Time Cap


January 17, 2020

6

Friday Schedule: 6am/8am/9am WOD ~ Open Gym 430 to 630

6am’ers show up at 5:50am the WOD will start at 6:05am!

““Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs
100 Power Snatches
10 Rope Climbs
100 Power Snatches
100 Box Jump Overs
100/70 Calorie Row”

““Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row”

““Three Stooges”
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row”


January 16, 2020

Thursdays Schedule: 6am/9am WOD ~ Open Gym 530 to 7pm.

Open Gym recommendations are to get the WOD done which follows the programming you are on for the rest of the week or to make up a workout you missed.  Endurance work is a good option or “Goat Work” (something you are trying to get better at). I highly recommend you avoid creating a workout that could be counterproductive to your overall performance and recovery for the week. Open Gym is just as it says Open Gym but if your gonna be dumb you better be tough! Love, Coach KJ

““Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters “

““Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)”

““Dive Bar”
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)”


January 15, 2020

Wednesday Schedule: 6am/815am/9am/530pm/630pm Class times. 530pm is Wodfather Flare

“Halftime”
30-20-10:
Dumbell Power Snatch
Wallballs
Directly Into…
10-20-30:
Burpees
Calorie Row”

WODFATHERS WORKOUT Version:

80-60-40:
KBS
Wallballs
Directly Into…
40-60-80:
Burpees
Calorie Row”

 

 

““Halftime”
30-20-10:
Dumbell Power Snatch (35/25)
Wallballs (14/10)
Directly Into…
10-20-30:
Burpees
Calorie Row”

““Halftime”
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Bike”


January 14, 2020

Tuesdays Schedule: 6am/9am/530/630 WOD ~ 6am/8am SPIN

Don’t forget to sign up for Double Under Clinic Jan 25 @ 9:30am with Coach Rebecca!

“Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

“Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

“Squeaky Clean”
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans

Barbell 95/65

“Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean

Squeaky Clean
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85″


January 13, 2020

Monday Schedule: 6am/8am/9am/530/630 WOD ~ SPIN 530pm

 

“Build to a Heavy 5 Rep Strict Press                                                       

“Heavy Metal”
AMRAP 12:
10 Strict Presses
40 Single Unders
10 Strict Pull-ups
40 Single Unders”

“Build to a Heavy 5 Rep Strict Press                                                  

“Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
40 Single Unders
10 Strict Pull-ups
40 Single Unders”

Build to a 1RM Strict Press

““Heavy Metal”
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders”