(910) 579-9348

Friday WOD 9/16/22

Friday Schedule: 6am/8am/9am WOD – Open Gym 430pm

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (50’s/35’s) (35’s/20’s)

*Score = Time it takes to complete the workout

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (50’s/35’s) (35’s/20’s)

*Score = Time it takes to complete the workout

5 Rounds For Time [35 Minute Cap]:
40/30 Calorie Row
3 Rope Climbs
20 Double Dumbbell Deadlifts
100 Meter Farmers Carry

Dumbbells: (50’s/35’s) (35’s/20’s)

*Score = Time it takes to complete the workout


Thursday 9/15/22 WOD

Thursday Schedule: 6am/8am WOD – 9am/530 Open Gym

ROMWOD/YOGA with Nicole at 530pm (this may be the last month to take advantage of this valuable time with Nicole)!

Build to a Heavy Single Back Squat

*Score = Heaviest load

15 MINUTES FOR TOTAL REPS:

5 Minute Bike Calories or Row
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total Reps

Build to a Heavy Single Back Squat

*Score = Heaviest load

15 MINUTES FOR TOTAL REPS:

5 Minute Bike Calories or Row
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total Reps

Build to a Heavy Single Back Squat

*Score = Heaviest load

15 MINUTES FOR TOTAL REPS:

5 Minute Bike Calories or Row
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total Reps


Wednesday 9/14/22 WOD

Wednesday Schedule: 6am/8am/9am/530pm WOD – Opeg Gym 9am/530pm

Max Strict Pull-Ups

*Score = Largest unbroken set of strict pull-ups

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

*Score = Total time, including rest.

Max Strict Pull-Ups

*Score = Largest unbroken set of strict pull-ups

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

*Score = Total time, including rest.

Max Strict Pull-Ups

*Score = Largest unbroken set of strict pull-ups

3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

*Score = Total time, including rest.


Tuesday WOD 9/13/22

Tuesday Schedule: 6am/8am/530pm WOD – Open Gym 9am/530pm

Build to a Heavy Single DEADLIFT

*Score = Heaviest Load

AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total Wallballs

Build to a Heavy Single DEADLIFT

*Score = Heaviest Load

AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total Wallballs


Monday WOD 9/12/22

 

Mon

Monday Schedule: 6am/8am/9am/530pm WOD

Open Gym 9am/530pm

SPIN 530 (must reserve bike)

[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95) (95/65)
6 Push-ups
9 Air Squats

*Score = Total Calories

[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95) (95/65)
6 Push-ups
9 Air Squats

*Score = Total Calories

[TEAMS OF 3]
AMRAP 30:
3 Rounds of “The Chief”
Max Calorie Row

* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of “The Chief”

[1 Round of “The Chief”]:
3 Power Cleans (135/95) (95/65)
6 Push-ups
9 Air Squats

*Score = Total Calories

Comments Disabled| |


Saturday “Monster Chipper” 9/10/22

Saturday WOD 8:30AM – SPIN 7am (must reserve a bike)

  • For Time (with a Partner)
  • 50 Devil Presses (50/35)
  • 100 Burpees
  • 200 Air Squats
  • 3,000 meter Row

  • For Time (with a Partner)
  • 50 Devil Presses (50/35)
  • 100 Burpees
  • 200 Air Squats
  • 3,000 meter Row

  • For Time (with a Partner)
  • 50 Devil Presses (50/35)
  • 100 Burpees
  • 200 Air Squats
  • 3,000 meter Row

Comments Disabled| |