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Month: June 2018

Saturday June 30

WOD:
Teams of 2
5 Rounds:
400 Meter Run (200m each)
50 Box Jumps (24/20)
50 Wallballs (20/14)
 
Box Jumps and Wall balls can be split any way.
OCR Training (7am):
“Mellow Yellow”
1 Mile Buy In
then…
3 Rounds
100m Bear Crawl
400m Run
75 Russian KB Twist
400m Run
50 Jumping Squats
400m Run
25 Wreck Bag Toss
400m Run
15 KBS
400m Run
50 Mountain Climbers
then…
1 Mile Buy Out

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Thursday June 28

WOD:

“Caitlin”

For Time:
2000 Meter Row
120 Calorie Schwinn Bike
1 Mile Run

 

 

 

Stamina WOD (6-7:30pm):

Body Weight baby!
For time.  Complete 50 reps of the following exercises with a 200m run in between each exercise:
Air Squats
Push-ups
Box Jumps (24/20″)
Pull-ups
Pistols (1rep/leg; 25 total reps per leg)
Hand Stand Push-ups
Lunges (Jumping; 1rep/leg; 25 total reps per leg)
Double-unders
Dips (rings)
Burpees

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Saturday June 23rd

WOD:

“ZERO DARK THIRTY”

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

3 Rounds: 30 TTB, 30 Burpees, 200m Team Run
… Directly into: 150/100 Calorie Assault Bike
2 Rounds: 30 TTB, 30 Burpees, 200m Team Run
… Directly into: 150/100 Calorie Assault Bike
1 Round: 30 TTB, 30 Burpees, 200m Team Run

OCR Training:  There will be no OCR training today as the Spartans are participating in the Boise Sprint.

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Friday June 22nd

WOD:

3 Rounds for Total Reps:
1:00 – Thrusters
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull-Ups (chin over)
1:00 – Assault Bike Calories
Rest 1:00 between rounds.

Rx Barbell – 95/65
Rx Box – 24″/20″

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Thursday June 21st

WOD:
“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Stamina WOD (6:00pm – 7:30pm):
0 – 10:00 min:
*Increase by 1 rep of:
Squat cleans (135/95#)
HSPU
10:00 – 11:00 min:
Break and transition
11:00 – 16:00 min:
Max distance row
16:00 – 20:00 min:
Break and transition

20:00 – 30:00 min:
Increase by 1 rep of:
PS (95/65#)
T2B
30:00 – 31:00 min:
Break and transition
31:00 – 36:00 min:
Max distance run
36:00 – 40:00 min:
Break and transition

40:00 – 50:00 min:
Increase by 1 rep of:
Box Step-ups (24/20″; two dumbbells @ 35/25#; 2 legs = 1 rep)
DU’s (10 DU’s = 1 rep)
50:00 – 51:00 min:
Break and transition
51:00 – 56:00 min:
Max distance bike
DONE!

* “Increase by 1 rep of” means that you start at one rep of each exercise, then do 2 reps of each, then 3, then 4…and so on.
Score is round completed plus reps on each “Increase by 1 rep” and also the max distance you did on the associated exercises.  For example, if you finished the round of 7 on PS’s and T2B (you did 7 of each exercise) plus did 4 T2B, and ran 1200m, you would score that as 7 + 12 & 1200m.  You do this for each routine (i.e three different scores).

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