W.O.D.

Saturday, December 5th, 2020

FAITH RXD GIFT OF FITNESS TOY DRIVE Bring a New Unwrapped toy to donate to Stuff the Sleigh and get a great workout in while helping others. STRENGTH & CONDITIONING CLASSES Partners 5 Rounds 25/21 Calorie Row 25 Heavy KB Swings 70/55 25 Burpees to Target 25 Tall Box Jumps 30/24    

Read More »

Friday, December 4th, 2020

STRENGTH & CONDITIONING CLASSES Strength 6 x 3 Tempo Front Squats 70-80% Conditioning For Time: 60/50 Calorie Bike (Rx+ 75/60) then 3 Rounds 15 CTB/mod pull ups (Rx+ is 7/5 Muscle Ups) 20 m Double DB Lunge 50/35   BOOTCAMP CLASSES 50 Wall Balls 10 Ring Rows 10 Push Ups 1 Wall Walk   40

Read More »

Thursday, December 3rd, 2020

STRENGTH & CONDITIONING CLASSES Strength EMOM 8 2 Strict Press @80 – 90% Conditioning AMRAP 13 40 m Front Load Ball Carry 100/70 12 V ups 12 DB StOH – right 50/35 12 DB StOH – left 50/35  

Read More »

Wednesday, December 2nd, 2020

STRENGTH & CONDITIONING CLASSES Conditioning 3 Rounds A) 600 m Run B) 3 Rounds 12 Alt. DB Snatch 50/35 24 Double Unders BOOTCAMP CLASSES A) 3 R: 15 Cal Bike 15 Ball Over Shoulder B) 3 R: 400 m Run 12 DB Push Press C) 3 R: 12 Cal Ski 12 KB DL  

Read More »

Tuesday, December 1st, 2020

STRENGTH & CONDITIONING CLASSES Strength EMOM 10 1 Power Clean Conditioning Partners 24 – 18 – 12 – 6 TTB (Rx+ Synchronized) Alt. Ball/Bag Hang Squat Cleans Rx+ 125/85  Rx 100/70  Scaled 70/50  

Read More »

Monday, November 30th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning 7 Rounds, 2 minute AMRAP, 2 minutes rest 12 BarFacing Burpees (Rx+ 15) 9 Thrusters 95/65 max Calorie Row BOOTCAMP CLASSES 2 x AMRAP 15; 3 min rest 4 Curtis Ps 6 K2E/ T2B 8 BBJO 10 Bent Over Row (each side) 12 BOS 14 Wall Balls 16

Read More »

Saturday, November 28th, 2020

STRENGTH & CONDITIONING CLASSES Strength & Conditioning Partners, For Time: 400 m Run Relay 25 Ball over Shoulder 125/85 (rx+ 150/100) 50 Pull Ups (Rx+ CTB) 75 Front Squats 75/55 (Rx+ 95/65) 100 Calorie Row 75 Push Press 50 Pull Ups 25 Ball over Shoulder 400 m Run Relay  

Read More »

Thursday, November 26th, 2020

Thanksgiving!!  8:30 and 9:35 Classes only STRENGTH & CONDITIONING CLASSES Strength & Conditioning Partners 5 Rounds (Rx+ 6 Rounds) A) .4 mile Bike/200 m Loop do each simultaneously B) 20 Wall Balls 20/14 (Rx+ 30/20) 20 Burpee Box Jump Overs 20/20 20 m OH DB lunge 50/35  

Read More »

Wednesday, November 25th, 2020

STRENGTH & CONDITIONING CLASSES Strength EOMOM 14 2 Back Squats @ 80-90% 1RM Conditioning AMRAP 10 10 Deadlifts 185/125 20 DU 10 HSPU/ scaled Double DB StOH 20 DU BOOTCAMP CLASSES Alt EMOM 15 10-15 Ring Rows 10-15 Push Ups 2-4 Wall Walks – Rest 3 min – 15 min AMRAP 15 DB Thrusters 600

Read More »
Scroll to Top