WOD

PAST WODS

Nov

30
Thursday

Foundation

Eccentric Bench
5×3
3 second lower, explosive push

WOD

15 Min AMRAP

2-4-6-8-10….

DB Snatches 50/35
Box step overs 24/20

*Both feet must touch top of box

see comments
29
Wednesday

Foundation

E2MOM for 18 Min

2 rep T&G Bear Complex

Jerks allowed

Must be each individual movement performed

WOD

CF Open 15.1 and 15.1a
9min AMRAP

15 T2B
10 DL 115/75
5 Snatches 115/75

Directly into
6 Min to complete

1RM Clean and Jerk

see comments
28
Tuesday

Foundation

Guess you’ll never know!!!

WOD

 

Or maybe you will!

P.S. Bring tall socks

see comments
27
Monday

Foundation

Deficit Deadlift 2”
5×3 T&G

Start @ 70% of 1RM Deadlift 

Build to heavy set of the day

WOD

“Annie”
50-40-30-20-10
Double Unders
Sit-ups

Cap: 12 Min

Int: ½ dubs or dynamics
Sc: Singles

see comments
25
Saturday

Foundation

Movement Review

WOD

For time:
1.5 Mile run
50 Pullups
50 Power Snatches 95/65
50 Ring Dips
50 OHS 95/65

see comments
24
Friday

Foundation

Movement Review

WOD

TEAM Fight Gone Bad
Teams of 3

3 RFT
3 Min at each station
Wall Balls 20/15
SDHP 75/55
Box Jumps 24/20
Push Press 75/55
Row (calories)
1 minute Rest

see comments
23
Thursday

Foundation

Gym is closed!

Come Join us for the Turkey Trot tomorrow morning at Desoto Monument!

 

 

WOD

Have a Happy Thanksgiving!

see comments
22
Wednesday

Foundation

Special Guest!

Tony Horton with P90X

Time to get our sweat on!!!!

WOD

see comments
21
Tuesday

Foundation

Bench Press
5 @60%
3@70%
2@75%
3@80%

Then
1 Max set at 60%

WOD

14min AMRAP

14 Burpee Pullups
14 Burpees Box Jump Overs 20/16

see comments
20
Monday

Foundation

Back Squat
5 @60%
3@70%
2@75%
3@80%

Then
1 Max set at 60%

WOD

For Time:
5-10-15-20-25

Thrusters 95/65
Wallballs 20/15

15min CAP

see comments

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