• (337) 429-5235

2017 October'S ARCHIVE

  • 10/30/17 Tuesday

    By KB Vines | In WODS | on October 31, 2017

    All evening classes will be closed tomorrow. Hope everyone has a happy Halloween! “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, […]

    CONTINUE READING
  • 10/29/17 monday

    By KB Vines | In WODS | on October 30, 2017

    A) back squat 5-4-3-2-1  5@75%.  4@80%.  3@85%.  2@90%.  1@95%+ B) AMRAP 7:    7 sumo deadlift highpulls  115/85 rx.    95/65 sc.    75/45 bg    7 strict ring dips     

    CONTINUE READING
  • 10/27/17 Friday 

    By KB Vines | In WODS | on October 27, 2017

    5 rounds for time: 17 wall ball shots  20/14 rx.   18/12 sc.   16/10 bg 13 calorie row or bike  9 squat snatches  155:105 rx.   115/85 sc.      95/55 bg  5 bar muscle ups 

    CONTINUE READING
  • 10/26/17 Thursday

    By KB Vines | In WODS | on October 26, 2017

    Partner wod  Teams of 2 Complete the following relay style 6 rounds for time: (3 each partner) 10 single leg v ups (5 each leg) 20 single arm db push presses (10 each arm). 50/35 rx.   35/20sc.   20/15 bg 15 med ball sit-ups

    CONTINUE READING
  • 10/25/16 Wednesday 

    By KB Vines | In WODS | on October 25, 2017

    5 rounds for time: 50 double unders  7 hang power cleans 165/110 rx.   135/95 sc.    95/65 bg 100m run

    CONTINUE READING
  • 10/24/17 Tuesday

    By KB Vines | In WODS | on October 24, 2017

    A) AMRAP 5:    Kettlebell swings  55/35 rx.     45/25 sc.    35/25 bg B) A) deadlift 10-5-3-1-3-5-10 Start at 60% of your 1 rep max deadlift. Working up in weight to the set of 1 then back down in weight as the reps ascend. Each set should be challenging while maintaining good technique.

    CONTINUE READING
  • 10/23/17 Monday

    By KB Vines | In WODS | on October 23, 2017

    ***leaderboard*** Benchmark “Cindy” AMRAP 20: 5 pull-ups 10 push-ups  15 air squats  standards: Pullups- start from a full hang, finished position is chin over bar. Push-ups- start with arms fully extended, chest must hit the floor, finish with arms fully extended. Squats- starting from a standing position descend into the bottom of the squat, hip […]

    CONTINUE READING
  • Friday 10/20/17

    By KB Vines | In WODS | on October 20, 2017

    A) EMOM 7:     4 overhead squats @70-75% of your 1rm snatch. (No rack) B) “death by dumbbells” EMOM 18: Minute 1- 14 alternating dumbbell snatches  Minute 2- 10 front rack box step ups with two dumbbells 24/20 rx.   20/12 sc/bg Minute 3-  10 db thrusters  50/35 rx.  35/20 sc.  20/15 bg

    CONTINUE READING
  • By KB Vines | In WODS | on October 19, 2017

    Zero excuses.  Partner wod Teams of 2 Complete the following relay style(I go you go) AMRAP 14: 100m med ball run 20 Russian twists w/ med ball 10 jumping lunges w/ med ball extended overhead  20/14 rx.    18/12 sc.    16/10 bg 

    CONTINUE READING
  • 10/18/17 Wednesday 

    By KB Vines | In WODS | on October 18, 2017

    A) EMOM 6:    4 front squats @70-75% of your 1rm clean. (No rack) B) 5 rounds for time:     2 rope climbs     10 hang clusters   95/65 rx.  75/55 sc. 55/35 bg     50 ft hand stand walk or 5 wall walks      

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