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2018 May'S ARCHIVE

  • 05/30/18

    By KB Vines | In WODS | on May 30, 2018

    05/30/18 A)Bench press 5×3@80% of your 1rm + 5/2.5 lbs (male/female) Immediately following your 3rd rep, rack the weight and perform a max effort(unbroken) set of push-ups. rest 3 minutes between each set. Score is total load lifted+total number of push-ups per round. Example: 200lbsx3 reps=600lbs +20 unbroken push-ups. Score is 620 for round 1. […]

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  • 05/29/18

    By KB Vines | In WODS | on May 29, 2018

    Great job on Murph everyone!! 05/29/18 AMRAP 14: 40 double unders 20 calorie row 10 power cleans 155/105 rx. 135/95 sc. 95/65 bg

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  • 05/28

    By KB Vines | In WODS | on May 28, 2018

    Hope you all have a wonderful memorial Day! Thank you to all who all have served and our currently serving! 🇺🇸 Tomorrow is Murph! Put all excuses aside and come pay the man. The heats will be at the following times: 6:30am-7:30am(kids)-8:30-9:30- and the final heat at 10:30. Also the Morris’s have been kind enough […]

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  • 05/25

    By KB Vines | In WODS | on May 25, 2018

    Offering “Murph” tomorrow for those who are going out of town memorial weekend. Murph will also be held as usual on Monday (Memorial Day) as the main workout. Remember if needed Murph can be scaled, don’t let the high amount of reps scare you away. Come in, push hard, and honor a fallen soldier. 5/25/18 […]

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  • 05/24

    By KB Vines | In WODS | on May 24, 2018

    05/24/18 ***Leader-board*** “CF171 endurance test” 3 rounds for time: 500m row 400m run

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  • 05/22

    By KB Vines | In WODS | on May 22, 2018

    05/22/18 EMOM 20: (5 rounds) Minute 1- 17 wall balls Minute 2- 21 situps Minute 3- 57 double unders MInute 4- rest 20/14 rx 18/12 sc 16/10 bg

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  • 05/21

    By KB Vines | In WODS | on May 21, 2018

    05/21/18 A) back squat: 2 reps every 45 seconds for 6 minutes @65-75% of your 1rm B. 15-12-9 reps for time: Hang power cleans Lateral burpees over the bar Chest to bar pull-ups 155/105 rx. 135/95 sc. 95/65 bg

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  • 5/18

    By KB Vines | In WODS | on May 18, 2018

    5/18 A)back squat 4×1 tempo back squats 5 second descent, no pause in bottom no rest at the top. Immediately following your last back squat, rack the weight and perform 5 box jumps 30/24″. * use 87.5% of your 1rm +10/5 lbs (male/female) B. For time: 3 rounds of: 5 bar muscle ups 5 snatches […]

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  • 05/15

    By KB Vines | In WODS | on May 15, 2018

    05/15 partner wod teams of 2 AMRAP 20: 50 walking lunges 40 v-ups 30 kettle bell swings 20 burpees split reps evenly, both partners may work at the same time.

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  • 05/14

    By KB Vines | In WODS | on May 14, 2018

    A) back squat 8×4@72.5% + 10/5 lbs (male/female) Goal here is speed on the bar. It’s important that you try to move the bar as fast as possible during these sets. Think about trying to perform 1 rep per second, so aim to perform a set of 4 reps in 4 seconds or under. These […]

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