Friday, April 28, 2017

WOD 042817

WOD 042817

4 Rounds for time:

400m Run
10 Pull ups
10 HR Push Ups

Post times to comments.

Thursday, April 27, 2017

WOD 042717

WOD 042717

Warm up

4 Rounds of:

5 Box Jumps
10 Air Squats
10 Push ups

AMRAP in 20 Min:

200m Run
7 Ring Dips
14 Wall Balls

Post rounds to comments.  Cash Out:  Flutter Kicks :45 on/:45 off x 2

Wednesday, April 26, 2017

WOD 042617

WOD 042617

Warmup:
3 Rounds of
10 Push ups
20 DU or 40 Singles
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

500m Row
8 OH Squats

Post times to comments.  Cash Out:  ME Push ups in 1:00

Tuesday, April 25, 2017

WOD 042517

WOD 042517

Warmup: 
4 rounds of:

6 Pull ups
10 Air Squats
10 Cal Row

Strength:  OH Squats 3-3-3-3-3

AMRAP in 15 min:

8 Power Cleans
8 Burpee Box Jumps
200m Run

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Friday, April 21, 2017

WOD 042117

WOD 042117

5 Rounds for time:

12 HR Push ups
12 Ring Rows
24 Air Squats

Post times to comments.

Thursday, April 20, 2017

WOD 042017

WOD 042017

Warmup:

3 Rounds of:
10 Push Ups
20 Mountain Climbers
5 Pull ups

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

800m Run
15 HSPU or Shoulder Press

Post times to comments.  Cash Out:  ME Jumping Squats in 1 min

Wednesday, April 19, 2017

WOD 041917

WOD 041917

Warmup:
AMRAP in 5 min:

10 Push Ups
10 Air Squats
4 Inch Worms

Strength:  Floor Press/Bench Press 3-3-3-3-3

AMRAP in 15 min:

12 OH Sit ups
24 KB Swings
200m Run

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/off) x 3

Tuesday, April 18, 2017

WOD 041817

WOD 041817

Warmup:
3 rounds of:
5 Ring Rows
10 Push ups
10 Jumping Lunges

Strength:  Push Press 3-3-3-3-3

10-1 reps for time:

Burpee over Bar
Squat Cleans

Post times to comments.  Cash Out:  Flutter Kicks (:45 on/:45off) x 2

Monday, April 17, 2017

WOD 041717

WOD 041717

Warm up:
4 Rounds of:
5 Pull ups
5 Burpees
5 Dips

Strength:  Front Squat 3-3-3-3-3

AMRAP in 20 min:

400m Run
8 T2B
12 Push Press

Post rounds to comments.  Cash Out:  ME Sledge Strikes in 1:00 x 2

Friday, April 14, 2017

WOD 041417

WOD 041417

For time:

33 Wall balls
33 HR Push ups
33 Sit ups
33 Burpees
33 Box Jumps

Post times to comments.

Thursday, April 13, 2017

WOD 041317

WOD 041317

Warm up:
4 Rounds:
10 Air Squats
5 Burpees
20 DU's/40 Singles

Strength:  Deadlift 3-3-3-3-3

5 Rounds for time:

20 OH Lunges
30 Du's or 90 Singles

Post times to comments.  Cash Out:  Weighted Plank 1:00 on x 2

Wednesday, April 12, 2017

WOD 041217

WOD 041217

Warmup:

4 Rounds:
5 Burpees
5 Situps
10 Air Squats
4 Inch Worms

Strength:  Cleans 3-3-3-3-3

Core Day:

Today is a Gymnastics modality day so we will continue to develop our core strength for this component.  The following exercises can be viewed in this youtube video.

https://www.youtube.com/watch?v=zhPmpqymNBc

2 Rounds: 1 min of each movement with 30 sec rest between movements.

Double Leg Extension
Alternating Triangle Lift
Hip Dips
Repeating Push Kick
Hip Escape Toe Tap
Plank


Post to comments. Cash Out:  100m Sprint x 4

Tuesday, April 11, 2017

WOD 041117

WOD 041117

Warmup:

4 Rounds of:
10 Air Squats
5 Burpees
10 Pass Throughs

Strength:  Floor Press or Bench Press 3-3-3-3-3

AMRAP in 15 min:

10 Tire Flips
200m Run
10 Pull ups

Post rounds to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2

Monday, April 10, 2017

WOD 041017

WOD 041017

Warm up:
3 Rounds of:
5 Pull ups
10 Push ups
10 Box jumps
10 Cal Row

Strength:  Back Squat: 3-3-3-3-3

4 Rounds for time:

500m Row
12 Clean and Jerks

Post time to comments.  Cash Out:  Weighted Plank (2:00 min)

Thursday, April 6, 2017

WOD 040617

WOD 040617

For Time:

5k

Come out and enjoy the City of Lewisville annual 5k.


Wednesday, April 5, 2017

WOD 040517

WOD 040517

Warm Up:
3 Rounds of:
10 Air Squats
5 Handstand Holds
20 DU's or 40 Singles

"Hope":

3 Rounds of:
Burpees
Power Snatch (75#)
Box Jump
Thruster (75#)
Chest to Bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.
Add your points and post them to comments.

Tuesday, April 4, 2017

WOD 040417

WOD 040417

Warm Up:
4 Rounds of:
10 Push Ups
15 Air Squats
10 Box Jumps
4 Inch Worms

Today is a Strength component day.  Try to increase weight each round while keeping good form and full range of motion.

Front Squat 10-8-5-3-2-1-1

Post to comments.  Cash Out:  100m Sprint x 4

Sunday, April 2, 2017

WOD 040217

WOD 040217

Strength:  Push Press 3-3-3-3-3

5 Rounds for time:

200m Run
12 Burpee Pull Ups

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 2