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WODs

  • 03/04/2014 WOD

    By Mike Cheatham | In WOD | on March 3, 2014

    Tuesday 03/04/2014 WOD 10 Minutes of “Cindy” 5 Pull Ups 10 Push Ups 15 Squats Skill work after WOD  

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  • 03/03/2014 WOD

    By Mike Cheatham | In WOD | on March 2, 2014

    Monday 03/03/2014 WOD: Make up or Redo 14.1 Or 10 minute AMRAP 5 Box Jumps 3 Cleans Level 1 20/16 Box 95/65 Level 2 24/20 155/105 Level 3 30/24 225/155 If you signed up for the open please have your score in no later than 7pm on Mondays.  This gives us an hour to correct […]

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  • 02/28/2014 WOD

    By Mike Cheatham | In WOD | on February 27, 2014

    Friday 02/28/2014 Workout 14.1 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: […]

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  • 02/27/2014 WOD

    By Mike Cheatham | In WOD | on February 26, 2014

    Thursday 02/27/2014 Active Recovery 530am/630pm Mobility/Roller time Run 200M X 10 sets Attempt to keep all splits the same. + or – seconds off first set time will incur a penalty Penalty = Calorie Row Example Set 1= 1:00 Set 2 = 1:10 Set 3 = :50 Set 4 = 1:05 Penalty = 25 calorie […]

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  • 02/26/2014 WOD

    By Mike Cheatham | In WOD | on February 25, 2014

    Wednesday 02/26/2014 WOD: In front of a clock set for 12 minutes: 4 minutes of Clean and Jerks, 135/95 4 minutes of Rowing Calories 4 minutes of Burpees Score is Total reps for all movements combined May have to start some groups on the rower depending on class size. Level 1 75/55 Level 2 95/65 […]

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  • 02/26/2014 WOD

    By Mike Cheatham | In WOD | on February 24, 2014

    Tuesday 02/26/2014 Skill work: 16 minute EMOM Pick 2 skills and work on one during odd minutes and the other during even minutes WOD: Complete as many rounds as possible in 7 minutes of:  20 Double Unders 3 Thrusters Level 1 Single Unders 2:1 75/55 Level 2 DU or Attempts allowed 115/75 Level 3 155/115

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  • 02/23/2014 WOD

    By Mike Cheatham | In Uncategorized, WOD | on February 23, 2014

    Monday 02/23/2014 Strength: 12 Minutes to work Squat- 5,4,3,2,1,1,1 Work up to heavy single Start first 5 at 55% and work up each set to max attempt WOD: 1.Metcon with a 10 minute running clock 15-12-9 Power Snatch, 115/80 TTB in the remaining time, AMRAP of: Burpee Box Jumps, 24/20 2 Scores: (1) Time for […]

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