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Back Squat/Front Squat

SQUATTING Part A – Back Squat 3 Sets of 10 Reps Working Weight – 70-73% of 1RM Back Squat Every 3min for 9min **10min rest to include warming up first set of front squats** Part B – Front Squat 3 Sets of 3 Reps A challenging load, but by no means a max effort triple. Working Weight – 80% of

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Melinda MettenBack Squat/Front Squat

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Speed Boat

Strength: Push Press 5RM All repetitions are to be taken from the rack. Every 2min for 10min: 5 sets building.   “SPEED BOAT” 3 Rounds: 30/21 Calorie Row 25 Wallballs (20/14) 10 Dumbbell Hang Clean and Jerks, left side (50/35) 10 Dumbbell Hang Clean and Jerks, right side (50/35) OPEN/PERFORMANCE – as written FITNESS – 35/25 Can scale with a

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Melinda MettenSpeed Boat

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Jelly Belly

DEADLIFT 3 sets of 6 (unbroken) NOT Maximal. Use as a warm-up to find a good weight to cycle for the workout. Building each set. Every 2min x 6min “JELLY BELLY” For Time: 50 Sit-Ups, 20 Cal Assault Bike, 10 Deadlifts 40 Sit-Ups, 16 Cal Assault Bike, 8 Deadlifts 30 Sit-Ups, 12 Cal Assault Bike, 6 Deadlifts 20 Sit-Ups, 8

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Melinda MettenJelly Belly

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Swole-mate Saturday

TEAM WORKOUT/PARTNER Teams of 2 20 min AMRAP 60 Calorie Row 40 Wall balls 20/14 20 Alternating Dumbbell Snatch 50/35 10 Toes to Bar Teams can alternate work however they choose but only one person working at a time.

Melinda MettenSwole-mate Saturday

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“D.T.”

Hang Power Clean On the Minute x 10 2 Hang Power Cleans Set #1 (0:00) – 2 Reps @ 50% of 1RM CJ Set #2 (1:00) – 2 Reps @ 55% of 1RM CJ Set #3 (2:00) – 2 Reps @ 60% of 1RM CJ Set #4 (3:00) – 2 Reps @ 65% of 1RM CJ Set #5 (4:00) – 2 Reps @ 70% of

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Melinda Metten“D.T.”

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“Hercules! Hercules!”

Open – Performance – Fitness Teams of 3 5min AMRAP Sled push *3 plates men/2 plates women –2 min rest— 5min AMRAP 50ft single arm OH walking lunge OR sand back front rack lunge 50/35 –2 min rest— 5min AMRAP Bench Press 135/95 Recovery Run/Bike/Row – MASH/MOBILITY/ROMWOD ·     Learn something new about a member on your team today or in class!

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Melinda Metten“Hercules! Hercules!”

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Double Decker

“DOUBLE DECKER” AMRAP 15: 15 Power Snatches (75/55) 30 Double-Unders 15 Wallballs (20/14) *Females to a 9′Target 30 Double-Unders   OPEN/PERFORMANCE – as written FITNESS – 65/45, 60 singles   MIDLINE/RECOVERY 3 Giant Sets: Max Effort L-Sit on Parallettes 20 Dumbbell Floor Presses (Video) 30 Banded Pull-Aparts (Video) Rest 2:00 between sets.

Melinda MettenDouble Decker

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Front Squat

FRONT SQUAT 4 Sets of 7 Set #1 – 7 Reps @ 60% of 1RM Front Squat Set #1 – 7 Reps @ 63% of 1RM Front Squat Set #1 – 7 Reps @ 66% of 1RM Front Squat Set #1 – 7 Reps @ 68% of 1RM Front Squat   BODY ARMOR/BBOR-Bench Not for Time: 10-9-8-7-6-5-4-3-2-1: Barbell Bent Over Rows (Video) Dumbbell or

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Melinda MettenFront Squat

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“The Murph”

MURPH For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run 20/14# vest or body armor   OPEN/PERFORMANCE – as written FITNESS – No Vest   MURPH AMRAP Style 20min 5 Pull Ups 10 Push Ups 15 Squats 200m Run   MURPH AMRAP Style 40min 5 Pull Ups 10 Push Ups 15 Air Squats 400m Run  

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Melinda Metten“The Murph”

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Reckless

“Reckless” BUY IN: 75 Wall balls 21-15-9 Box Jump Overs Toes to Bar CASH OUT: 75 Wall balls OPEN/PERFORAMCE – 20/14#, 24/20″ FITNESS – Knees to Chest (open standard) RECOVERY: 2 Rounds, not for time. 10 Plate Raises+ 20 Band Pull Aparts

Melinda MettenReckless

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