• (337) 429-5235

2017 November'S ARCHIVE

  • Thursday 11/30/17

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

    Partner wod Teams of 2: For Time: Buy-In: 600 Meter Run or 42/30 calorie bike 3 Rounds: 19 Calorie Row (each) 87 Lateral jumps over the rower 7 Rope Climbs Cash-Out: 600 Meter Run or 42/40 calorie bike Athletes will run 600 meters together or bike 42/30 calories(split 21/15 per partner) to begin the workout. […]

    CONTINUE READING
  • Wednesday 11/29/17

    By KB Vines | In WODS | on November 29, 2017

    A) 15 minutes to find a 3 rep max hang squat clean. B) for time: 42-30-18 Wall balls 20/14 rx. 18/12 sc. 16/10 bg Alternating db snatches (any-style) 50/35 rx. 35/20 sc. 20/10 bg

    CONTINUE READING
  • 11/28/17 Tuesday

    By KB Vines | In WODS | on November 28, 2017

    For time: 800m run Rest 2:00 2x600m runs Rest 1:30 between each 3x400m runs Rest 1:00 between each 4x200m runs Rest :30 between each Each run should be done at maximum effort.

    CONTINUE READING
  • 11/27/17 monday

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

    clean eating workout (post challenge) compare to 10/16/17 AMRAP 12: 12 deadlifts 165/110 rx.  135/95 sc 16 hand release push-ups 10 pull-ups (chin over bar) 16 walking lunges (8 each leg) 8 bar facing burpees 16 sit-ups 6 back squats (same weight as DL’s) *no rack 16 kettle bell swings 70/55 rx  55/35 s

    CONTINUE READING
  • Friday 11/24/17

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

    Hope everyone had a happy thanksgiving. 8:30am and 5:30 classes only tomorrow. A) 15 minutes to find a 1rm of the following complex: 3 hang squat snatches+3 overhead squats B) alternating tabata (8 rounds 20 seconds on/ 10 seconds off) Russian Kettle bell swings 70/55 rx. 55/35 sc. 35/20 bg Alternating one legged squats Push-ups […]

    CONTINUE READING
  • 11/23/17 Thursday

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

    Happy 🦃 day! 9:30 only tomorrow for thanksgiving and 8:30/5:30 classes only on Friday. Child care will be provided for Friday’s 8:30 class. Tomorrow’s wod will be a surprise. Hope everyone has a wonderful thanksgiving.

    CONTINUE READING
  • 11/22/17 Wednesday

    By KB Vines | In WODS | on November 22, 2017

    Partner wod Teams of 2 AMRAP 20: 100 double unders 50/35 calorie row (male/female) 200m farmers carry 70/55 rx. 55/35 sc. 35/20 bg 20 push presses 135/95 rx. 115/85 sc. 95/65 bg Split reps evenly. One partner works while other rests.

    CONTINUE READING
  • Tuesday 11/21/17

    By KB Vines | In WODS | on November 21, 2017

    A) back squat 4×3@80% B) 2 rounds: AMRAP 4 Burpee box jump overs 24/20 rx. 20/12 sc/bg Rest 2:00 between each AMRAP

    CONTINUE READING
  • 11/20/17 monday

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

    For time: 400m run 20 hang power cleans 300m run 15 hang power cleans 200m run 10 hang power cleans 100m run 5 hang power cleans 155/105 rx. 135/95 sc. 85/55 bg

    CONTINUE READING
  • 11/17/17 Friday

    By KB Vines | In WODS | on November 17, 2017

    A) EMOM 10 Even- 5 bench press (As heavy as possible) Odd- 10 pendlay rows (as heavy as possible) B) AMRAP 12: 8 toes to bar 24 double unders :20 second rest

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