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“Scissors” – Friday 12/13

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“Scissors”

For Time:
100 Double Unders
15 Deadlifts (255/165#)
50 Double Unders
10 Deadlifts (305/205#)
100 Double Unders
10 Deadlifts (305/205#)
50 Double Unders
15 Deadlifts (255/165#)
100 Double Unders

Level 2:
For Time:
:60 Double Unders
10 Deadlifts (185/125#)
:60 Double Unders
5 Deadlifts (225/155#)
:60 Double Unders
5 Deadlifts (225/155#)
:60 Double Unders
10 Deadlifts (185/125#)
:60 Double Unders

Level 1:
For Time:
100 Single Unders
15 Deadlifts (95/65#)
50 Single Unders
10 Deadlifts
100 Single Unders
10 Deadlifts
50 Single Unders
15 Deadlifts
100 Single Unders

“Smooth Sailing” – Tuesday 12/9

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Warm Up:
3 Rounds:
1) 50′ Bear Crawl forward
2) 50′ Bear Crawl backward
3) 50′ Pike + Toe Drag
4) 10 Partial Kick-ups

Partner WOD

For Time:
4 Rounds:
From 0:00 – 3:00, Row 650m
From 3:00 – 5:00, Row 450m
From 5:00 – 6:00, Row 300m
– Rest 1:00 before starting next round.

*Record split times for each distance. If you finish a distance before the period expires, you rest.

Level 2:
For Time:
4 Rounds:
From 0:00 – 3:00, Row 500
From 3:00 – 5:00, Row 300
From 5:00 – 6:00, Row 200
– Rest 1:00 before starting next round.

*Record split times for each distance. If you finish a distance before the period expires, you rest.

Level 1:
For Time:
4 Rounds:
From 0:00 – 3:00, Row 500
From 3:00 – 5:00, Row 300
From 5:00 – 6:00, Row 150
– Rest 1:00 before starting next round.

*Record split times for each distance. If you finish a distance before the period expires, you rest.”

“Fat Pants” & Oly – Monday 12-9

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AMRAP 15:
5 L Pull-ups
5 Hang Squat Snatch (155/105#)
15 Wall Ball (20/14#)

Level 2:
AMRAP 15:
5 L Pull-ups
5 Hang Squat Snatch (95/65#)
10 Wall Ball (20/14#)

Level 1:
AMRAP 15:
10 Ring Row*
5 Hang Squat Snatch (45/35#)
15 Wall Ball (14/10#)
*Perform 5 ring rows with a single leg held off the ground as high as possible, then 5 more ring rows with the opposite leg held as high as possible.

“Wolves” – Sunday 12/8

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Alternating EMOM 32:
1) 5 Burpees
2) 10m Run
*Increase Burpees by 1 rep each round. Increase running by 10m each round (i.e. Round 2 would be 6 burpees and 20m run. Round 3 would be 7 and 30m. Etc.)
*If you fail a round, you will rest 1:00 before starting back up again.
*The final round of each equals 20 burpees and 160m of running.

Level 2:
Alternating EMOM 32:
1) 5 Burpees
2) 10m Run

Level 1:
Alternating EMOM 32:
1) 2 Burpees
2) 10m Run

“Fun Jugs” -Friday 12/6 *NO 6pm or 7pm/ Holiday Party 6:30p @ Dux Legion

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WOD
For Time:
From 0:00 – 6:00:
150 Double Unders
30 Push Press (115/80#)
5 Legless Rope Climb (15′)

From 6:00 – 12:00:
2 Rounds:
75 Double Unders
15 Push Press (135/95#)
3 Legless Rope Climb

From 12:00 – 18:00:
3 Rounds:
50 Double Unders
10 Push Press (155/105#)
2 Rope Climbs

Level 2:
For Time:
From 0:00 – 6:00:
150 Double Unders
30 Push Press (95/65#)
5 Rope Climbs

From 6:00 – 12:00:
2 Rounds:
75 Double Unders
15 Push Press (115/80#)
3 Rope Climbs

From 12:00 – 18:00:
3 Rounds:
50 Double Unders
10 Push Press (135/95#)
2 Rope Climbs

Level 1:
For time:
From 0 – 6:00:
150 Single Unders
30 Push Press (45/35#)
5 Pull-to-Stands

From 6:00 – 12:00:
2 Rounds
75 Single Unders
15 Push Press (55/45#)
3 Pull-to-Stands

From 12:00 – 18:00:
3 Rounds:
50 Single Unders
10 Push Press (75/55#)
2 Pull-to-Stands

“Pop-Rocks” & Gymnastics – Thursday 12-5

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Kids!! The Christmas Party is THIS FRIDAY!! See you all at The Legion, 6:30PM
.
Accordingly, there will be a 5PM class ONLY on Friday…no 6 or 7pm…see you at the Legion!

Tabata Row, Bike
– Rest 1:00
Tabata Toes-to-Bar
– Rest 1:00
Tabata Row, Bike

Level 2:
Tabata Row, Bike
– Rest 1:00
Tabata Toes-to-Bar
– Rest 1:00
Tabata Row, Bike

Level 1:
Tabata Row, Bike
– Rest 1:00
Tabata Sit-ups
– Rest 1:00
Tabata Row, Bike

Gymnastics Class with Coach Andrew **6:00PM**

“Traffic Jam”

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Warm Up:

Dynamic
Back Squat

WOD
On an 11:00 Clock:
750/600m Row
30 Back Squats (135/95#)
50 Jump to Target (6″+)
…then
In the remaining time, complete as many meters on the rower as possible.

Level 2:
On an 11:00 Clock:
600/500m Row
30 Back Squat (95/65#)
50 Jump to Target
…then
In the remaining time, complete as many meters on the rower as possible.

Level 1:
On an 11:00 Clock:
400/300m Row
30 Back Squat (65/45#)
30 Jump to Target
…then
In the remaining time, complete as many meters on the rower as possible.