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Month: July 2018

Wednesday August 1st

WOD:

“Hot Sauce” Part #1
AMRAP 3:00:
21/16 Calorie Row
21 Burpees over the Rower
Max Overhead Squats
Rx – 75/55

Rest 3:00

“Hot Sauce” Part #2
AMRAP 3:00:
18/14 Calorie Row
18 Burpees over the Rower
Max Overhead Squats
Rx – 95/65

Rest 3:00

“Hot Sauce” Part #3
AMRAP 3:00:
15/12 Calorie Row
15 Burpees over the Rower
Max Overhead Squats
Rx – 115/80

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00:
12/9 Calorie Row
12 Burpees over the Rower
Max Overhead Squats
Rx – 135/95

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Tuesday July 31st

WOD:

“JUMP TOWN”

1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans

Directly into… 
2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans

Directly into… 
3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans

RX bar: 155/105

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Saturday July 28

FILL THE NEW RECORDS BOARDS DAY!! 9AM (after the regular wod)

Brought to you by Twin Falls Signs

WOD: 8am followed by “Fill the Record Board Day” at 9am

“BARBED WIRE”

4 Rounds:
400 Meter Run
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats

 

OCR Training at Centennial Park (7:00am)
We will meet at Centennial Park (parking lot)
We will run the grade 3 times (up and down…about 6 total miles).  First time, on your own, with a weighted vest or sandbag (20/14#).  Second time with a partner doing intervals (leapfrog style), no weight.  Third time, on your own, for time up the grade, no weight.

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Friday July 27

WOD:

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

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Thursday July 26

WOD

2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

 

 

 

STAMINA WOD (6:00 – 7:30pm):
Going for max score per exercise on the below scheme:
5 minutes/exercise.  Will rotate exercise every 5 minutes with no break in between.  Each exercise will be done twice for a total workout time of 50 minutes (exercises are not done back-to-back).
Exercises:
Bike (Cals)
Sandbag tosses (50/35#)
Thrusters (DB’s; 25/15#)
Burpee box jumps (24/20″)
Run (distance)

Score total reps/distance each time you do an exercise (should have two scores per exercise when finished).  For example, Bike = 60 (round 1 score), 62 (round 2 score); Sandbag tosses = 60 (RD1), 61 (RD2); Thrusters = 50 (RD1), 52 (RD2); Burpee box jumps =  40 (RD1), 36 (RD2); Run = 1000m (RD1), 1000m (RD2).

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Wednesday July 25

WOD:

“FIRE ALARM”

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

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Saturday July 21st

WOD:
“LIMITLESS” – TEAM VERSION
In Teams of 3, with one athlete working at any given time:
Part #1 – In a 7:00 Window:
100/70 Calorie Assault Bike
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 6:00 Window:
75/50 Calorie Assault Bike
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 5:00 Window:
50/30 Calorie Assault Bike
Time Remaining, Max Thrusters (95/65)

OCR Training (6:45am – 8:00am) at The Pack
3 Person teams (2 people are working, 1 person rests; teammates transition when transition exercise is completed).  Teams will work each station below for 10mins (2 min break between stations). Goal is to get the maximum amount of reps at each station.
Station #1:
100m sled push (180/135#) – transition exercise
Twister Pull-ups – for max reps
Station #2:
200m run – transition exercise
Monkey Bars – for max reps
Station #3:
400m bike – transition exercise
Rope Climbs – for max reps
Station #4:
15 Burpees – transition exercise
Spear Throws (1 rep for each completed spear throw at 30′, 1/2 rep for completed throw at 15′) – for max reps

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