• (337) 429-5235

2016 April'S ARCHIVE

  • Friday 04/29/16

    By KB Vines | In WODS | on April 29, 2016

    04/29/16 A) deadlift  take 90% of your 1 rep max  Warmup: 1×8@45% 1×6@6 1×2@70% Working: 1×5@75% 1×3@85% 1×1+@95% B)10 minute amrap:    1 burpee muscle up rx or burpee pull-up scaled   10 double unders   2 burpee muscle ups rx or burpee pull-up scaled   20 double unders   3 burpee muscle ups    […]

    CONTINUE READING
  • Thursday 04/28/16

    By KB Vines | In WODS | on April 28, 2016

    04/28/16 Active recovery day: A) “beep test on the rower”     Instead of 20 meters we will have to count by number of strokes. So three strokes is the magic number. B) at a conversational pace:      5 rounds not for time:    400m light jog    15 air squats with a 10 […]

    CONTINUE READING
  • Wednesday 04/27/16

    By KB Vines | In WODS | on April 27, 2016

    A) Shoulder press: take 90% of your 1 rep max  Warmup: 1×8@45% 1×6@6 1×2@70% Working: 1×5@75% 1×3@85% 1×1+@95% B) ***leaderboard***      “Jackie”    Row 1,000 meters    50 thrusters w/bar 45/35    30 pull-ups

    CONTINUE READING
  • Tuesday 04/26/16

    By KB Vines | In WODS | on April 26, 2016

    04/26/16 For time: 15 rope climbs or 30 modified rope climbs Every 2 minutes complete 7 burpees

    CONTINUE READING
  • 04/25/16 Monday 

    By KB Vines | In WODS | on April 25, 2016

    04/25/15 A)HBBS(high bar back squat) take 90% of your  1 rep max  Warmup: 1×8@45% 1×6@6 Working: 1×5@75% 1×3@85% 1×1+@95% B) 15-12-9-9-12-15     Banded under/overs 24/20 (at box jump height)     Hang squat snatches 95/65 rx 75/55 scaled 55/25 beg

    CONTINUE READING
  • Friday 04/22/16

    By KB Vines | In WODS | on April 22, 2016

    04/22/16 A) deadlift:    Warmup-1×8@45% 1×6@60%    Working: take 90% of your 1 rep max    1×3@80% 1×3@85% 1×3+@90% B) for time:     400m sand bag run     20 toes to bar     20 power cleans 135/95 rx 115/75 scaled 95/65 beg     150 lunges w/sandbag      20 kettle bell […]

    CONTINUE READING
  • Thursday 04/21/16

    By KB Vines | In WODS | on April 21, 2016

    04/21/16 12 minute amrap: 8 thrusters w/fat bar 95/65 rx 75/55 scaled. 45/25 beg 12 l sit pullups  24 lateral jumps over bar

    CONTINUE READING
  • 04/20/16

    By KB Vines | In WODS | on April 20, 2016

    04/20/16 Shoulder press    Warmup-1×8@45% 1×6@60%    Working: take 90% of your 1 rep max    1×3@80% 1×3@85% 1×3+@90% B) complete the following tabata style:   (8 rounds of 20 seconds of work 10 seconds of rest)     Double unders of single unders      alternating kb snatches 55/35 Rx 45/25 scaled. 35/15 beg […]

    CONTINUE READING
  • By admin | In Events / Pics | on April 19, 2016
  • Tuesday 04/19/16

    By KB Vines | In WODS | on April 19, 2016

    Maupin 4 rounds for time of: Row 800 meters 49 push-ups 49 sit-ups 49 squats Post time to comments. U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March […]

    CONTINUE READING
COPYRIGHT ©FIT 2012. ALL RIGHTS RESERVED.
MADE WITH LOVE BY Micronet