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WODs

  • 03/23/2014 WOD

    By Mike Cheatham | In WOD | on March 23, 2014

    Monday 03/23/2014 Warm Up: Junk Yard Dog/Bar Warm Up WOD: This is one continues 40minute clock.  No Rest between AMRAPS A. 10 Minute Every other Minute Perform 2 C&J @80% B-C Should be completed at 70% pace or if using monitor HR should be under 160.  Depending on the size of the class some groups may […]

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  • 03/21/2014 WOD

    By Mike Cheatham | In WOD | on March 20, 2014

    Friday 03/21/2014 Workout 14.4 MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups WOMEN – includes Masters Women up to 54 years old Complete as many rounds […]

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  • 03/20/2014 WOD

    By Mike Cheatham | In WOD | on March 19, 2014

    Thursday 03/20/2014 Active Recovery 530am/630pm 1x 1 mile for time     – 1:00 Rest 2x 800m for time      – 1:30 Rests between 3x 400m for time      – 1:30 Rests between 4x 200m for time      – 2:00 Rests between 9am/430pm/530pm Yoga With Amy

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  • 03/19/2014 WOD

    By Mike Cheatham | In WOD | on March 18, 2014

    Wednesday 03/19/2014 Warm Up: 3 RNFT: 200M Run 3 Muscle Ups 5 HSPU (Strict if possible) 10 Pistols (5 per) 10 Hollow Rocks Strength: All Levels-Bench Press Every 20 Seconds for 8 Rounds perform 3 Bench Presses at 60% of 1rm If you do not know your one rep, use a weight that allows speed […]

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  • 03/18/2014 WOD

    By Mike Cheatham | In WOD | on March 17, 2014

    Tuesday 03/18/2014 Warm Up: Run 400M then 3 RNFT: 50 DU (or 1 minute of attempts/practice) 10 Ring Rows 10 Push Ups 20 Walking Lunges 20 Sit ups Strength: All levels- 10 Min EMOM Every 2 Minutes perform 2 Deadlifts at 80% 1 Rep Max WOD: Fran 21-15-9 reps for time of: Thrusters Pull-ups Scale in […]

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  • 03/17/2014 WOD

    By Mike Cheatham | In WOD | on March 16, 2014

    Monday 03/17/2014 Warm Up: Row 1,000M Followed by three rounds not for time of 10 Supermans 5 Close Grip OHS(As close as possible) 10 Glute Ham Bridge- Strength: Level 1/2– C&J @ 70% 8 Min EMOM Perform one Clean and Jerk Level 3– 8 Min EMOM Ascending  to heaviest possible for day with clean form […]

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  • 03/14/2014 WOD

    By Mike Cheatham | In WOD | on March 13, 2014

    Friday 03/14/2014 Workout 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box jumps, 24-inch 275-lb. deadlifts, 25 reps 15 box jumps, 24-inch 315-lb. […]

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