Tuesday March 19, 2019 by Dawn Marie | March 19, 2019 | WOD | 0 comments

Skill/ STrength:

15 minutes to form a Heavy 3 Overhead Squat

 

WOD: "Air Force" 

20 Thrusters, 95/65 
20 Sumo Deadlift High-Pulls, 95/65 
20 Push Jerks, 95/65 
20 Overhead Squats, 95/65 
20 Front Squats, 95/65 
(4 Burpees at the top of each minute....starting @ 3,2,1 Go!) 

 

Monday March 18, 2019 by Dawn Marie | March 18, 2019 | WOD | 0 comments

WOD
EMOM 20
Minute 1- 14 Kettlebell Swings (Heavy)

Minute  2- 14 Kettlebell Lunges 

Minute  3: Max Effort Toes 2 Bar

Minute  4: Rest

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

WOD:

"Helton"
3 Rounds

800-meter run

30 Squat Cleans

30 Burpees

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

Open Workout 19.4 : There is a scale for every athlete!

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 bar muscle-ups
  12 bar-facing burpees

Men Rx 95 lb.

Women Rx 65lb
Time cap: 12 minutes

SCALED: 

For total time:
3 rounds of:
  10 snatches
  12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
  10 chin-over-bar pull-ups
  12 bar-facing burpees

 Men snatch 65 lb. (may step over bar on the burpees)

Women snatch 45 lb (may step over bar on the burpees)
Time cap: 12 minutes

For standards, masters and teen info and score card  CLICK HERE

 

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

WOD:

21-18-15-12-9-6-3
Russian Kettlebell Swing*

After Each Round:

15 Sit-ups
30 Double Unders or
45 Single Unders

  • Go with Heavy Kettlebell Weight

 

Cash Out:

3 Rounds of:

10 KB Sumo Deadlifts 

15 Toes 2 Rig

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

Today we wish Sofia a very very Happy 75th Birthday!!!!!   

 

Strength Block 1:

5 Rounds:

10 Single Arm Deadlift Right

300 feet Single Arm  Farmers Carry Right

10 Single Arm Deadlift Left

300 feet Single Arm  Farmers Carry Left

Max Strict Pull Ups

 

Strength Block 2: 

3 Rounds:

10 Weighted Rotational Push Ups

10/10 Weighted Side Plank Dips

15 Weighted Sit Ups

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

Strength

EMOM10

Front Squat

1 Rep @90%

 

WOD

10-9-8-7-6-5-4-3-2-1

Toes to bar

Back Squats (135,95)

 

Level 2- (115,75)

Level 1- (95,55)

ADV (185/125)

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