• (337) 429-5235

2016 November'S ARCHIVE

  • 11/30 Wednesday 

    By KB Vines | In WODS | on November 30, 2016

    4 rounds: 3 minute AMRAP 8 front rack box step ups 115/75 rx. 95/65 sc. 75/45 bg 10 hand stand push-ups 24 double unders 

    CONTINUE READING
  • 11/29 Tuesday 

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

    11/29 3 rounds: 600m run 200m sprint 400m run 100m sprint No rest in between rounds. 600m and 400 runs should be done at your one mile pace. Sprints are max effort.

    CONTINUE READING
  • 11/28 Monday 

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

    A) overhead squat: 5-3-1-2-4-6    5 reps/3 reps/1… as heavy as possible B) complete the following exercises Tabata style (8 rounds of 20 seconds of work/ 10 seconds of rest)     Push-ups      Air squats     Pull-ups     Sit-ups

    CONTINUE READING
  • 11/25 Friday 

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

    Hope everyone had a great thanksgiving!! Time to burn those calories and eat again 😉 AMRAP 30 100m run 50 Double unders 100ft walking lunges 15 deadlifts 225/155 rx. 185/125 sc. 155/105 bg 15 bar facing burpees

    CONTINUE READING
  • 11/24 Thursday 

    By KB Vines | In WODS | on November 24, 2016

    Happy thanksgiving!! Reminder: we will only have one class tomorrow at 8:30am. Child care will be available. Hope you all have a wonderful thanksgiving!

    CONTINUE READING
  • 11/23 wednesday

    By KB Vines | In WODS | on November 23, 2016

    A) “Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk B) 100 kbs for time 55/35 rx 

    CONTINUE READING
  • Monday 11/21

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

    A)Back squat: 2×8@60% 2×4@70% Rest 90 seconds between each set  B) 5 rounds for time:     200m run     14 one arm kb squat snatches(7 left/7 right)  55/35 rx. 45/25 sc. 35/15 bg     14 Chest to bar pull-ups 

    CONTINUE READING
  • Friday 11/18

    By KB Vines | In WODS | on November 18, 2016
  • Thursday 11/17

    By KB Vines | In WODS | on November 17, 2016

    11/17Partner wod Teams of 3 Complete the following relay style  18 rounds for time: 5 pullups 5 hang power cleans 155/105 rx. 135/95 sc. 115/75 bg 5 box jump overs 30/24 rx. 24/20 sc. 20/12 bg Each partner will have completed 6 rounds.  Only one working at a time.

    CONTINUE READING
  • 11/15/16 Tuesday 

    By KB Vines | In WODS | on November 15, 2016

    11/15 EMOM 20 Minute 1: 14/10 calorie row (male/female) Minute 2: 12/8 cal bike Minute 3: 10 ghd sit-ups or 18 butterfly situps Minute 4: 8 50ft shuttle sprints

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