Saturday February 16, 2019 by Dawn Marie | February 16, 2019 | WOD | 0 comments

WOD:

Teams of 3, with a 30:00 Time Cap:

120 Power Snatches

120 Box Jump Overs

12 Rope Climbs or 36 Down Ups

90 Power Snatches

90 Box Jump Overs

9 Rope Climbs  or 27 Down Ups

60 Power Snatches

60 Box Jump Overs

6 Rope Climbs  or 18 Down Ups

30 Power Snatches

30 Box Jump Overs

3 Rope Climbs  or 9 Down Ups

 

Each set of Snatches you Climb in Weight

Option 1 : (75/55) / (95/65) /  (115/80) / (135/95)

Option  2: (55/35) / (65/45) / (75/55) / (95/65)

 

  • Starting somewhere around 50% and ending Heavy

 

Friday February 15, 2019 by Dawn Marie | February 14, 2019 | WOD | 0 comments

WOD:

12 - 9 - 6:

Row Calories

Front Squats

Directly into...

12 - 9 - 6:

Toes to Bar

Hang Squat Cleans

Directly into...

12 - 9 - 6:

Barbell-Facing Burpees

Thrusters

 

Bar Weight: (95/65) or  (85/55) or (75/45) or (65/35)

 




Cash Out:

2x Through

40s Work: 20s Rest

1. Plank-ups feet on meball

2. Jack Knives w medball

3. Russian Twists

4. Knee Ups w Med Ball between feet

 

Thursday February 14, 2019 by Dawn Marie | February 14, 2019 | WOD | 0 comments

Skill / Strength:

5 Round EMOM

Odd minute: 10 Heavy Wall Balls

Even: Heavy Wall Ball Sit Ups

 

Partner WOD:

20 minute AMRAP

60/50 Calorie Row

60 Kettlebell Swings

60 Box Jumps or Step-ups

60 KB Lunges

60 Push-ups

  • KB’s = Normal WOD Weight
  • Box Jumps = Normal WOD Height

Wednesday February 13, 2019 by Dawn Marie | February 13, 2019 | WOD | 0 comments

5 Sets:

5-4-3-2-1: Heavy Deadlifts

Max Set of Strict Pull Ups after each set

 

5 Deadlifts - 70% of 1RM Deadlift

4 Deadlifts - 73-75% of 1RM Deadlift

3, 2, and 1 - Build to a heavy.

 

10 minute AMRAP

50 Double Unders

50 ft Handstand Walk

20  Alternating Pistols (Pistol Scaling Options HERE)

 

Or

 

10 minute AMRAP

50 Double Unders

3 Wall Climbs

20 Reverse Lunges holding a Plate

 

Tuesday February 12, 2019 by Dawn Marie | February 12, 2019 | WOD | 0 comments

In 9 Minutes

1000m Row

Then AMRAP

10 Toes 2 Bar or 10 V-Ups

10 Wall Balls

 

Rest 2 Minutes

 

In 9 Minutes

1000m Row

Then AMRAP

1 Rope Climb or 3 Down Ups

10 Push-ups

15 Air Squats

ADV – Legless Rope climbs

 

Rest 2 Minutes

 

In 9 Minutes

1000m Row

Then AMRAP

10 Kettlebell Swings (Heavy)

10 Goblet Squats

 

Monday February 11, 2019 by Dawn Marie | February 11, 2019 | WOD | 0 comments

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to your gym. Fuel the hardest working machine you know- your body!”

 

They will make their first delivery to your gym Wednesday February 13th (and every Sunday and Wednesday).

 

The order cutoffs are:

• Wednesday evening by midnight for Sunday delivery • Saturday evening by midnight for Wednesday delivery

 

The complete menu, along with ingredient lists and nutrition facts can be found here:

http://kettlebellkitchen.com/menu.php

 

Ordering instructions and FAQs can be found here:

http://www.kettlebellkitchen.com/frequently-asked-questions/

 

Discount Code

 

Members can get $25 towards their first two consecutive orders as long as their orders total $50 or more by using the code “CF508" in the coupon/discount box at checkout.

 

-Chris from Kettlebell Kitchen will be at the gym all day on Monday 2/18 to  give more information, answer any questions and let people sample food . 

 

 

Skill / Strength:

 

Back Squats

10-8-6-4-2

All sets are completed "On the 3:00", and all repetitions are taken from the rack.

 

On the 0:00... 10 Reps @ 70%

On the 3:00... 8 Reps @ 75%

On the 6:00... 6 Reps @ 80%

On the 9:00... 4 Reps @ 85%

On the 12:00... 2 Reps @ 90%

 

WOD:

3 minute AMRAP

Burpee Pull-ups or Burpee Knee Ups

 

3 Minutes Rest

 

3 minute AMRAP

50 Burpee Box Jump Overs

 

3 Minutes Rest

 

3 minute AMRAP

50 Bar-facing Burpees

 

Saturday February 9, 2019 by Dawn Marie | February 9, 2019 | WOD | 0 comments

WOD:

Teams of 3

50 C2Bs

200 Double Unders

30 Power Cleans

30 Front Squats

30 Jerks

 

 

50 C2Bs

200 Double Unders

20 Power Cleans

20 Front Squats

20 Jerks

 

 

50 C2Bs

200 Double Unders

15 Power Cleans

15 Front Squats

15 Jerks

COMP:

(155# /105#)

(195# /125#)

(205# /145#)

 

SPORT:

(135# /95#)

(155# /105#)

(175# /125#)

 

FITNESS:

(95# /45#)

(115# /55#)

(135# / 65#)

1 | 2 | 3 | 4 | 5 |