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Month: August 2018

Saturday September 1st

WOD:
Partner WOD
AMRAP 30
10 handstand push ups
20 hang power cleans 135/95
30 box jumps (24/24)
40 pull ups
50 Wallballs 20/14
1 person runs 400m while the other person works on the AMRAP.

Obstacle Course Race (OCR) Training (6:45-8:00am):
…teams…pick exercises out of a hat…surprises…fun… 😉 come one…come all…

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Thursday August 30th

We will be closed for Labor Day!

WOD:
“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest

Stamina WOD (6-7:30pm):
Three 20 minute rounds to complete the following rep scheme and couplets.
Rep scheme => 21-18-15-12-9-6-3
00:00 – 20:00 Thrusters (95/65#) & Bar Facing Burpees
20:00 – 40:00 Deadlifts (225/155#) & C2B
40:00 – 60:00 Row (cals) & Bike (cals) – women’s rep scheme this round are 16-14-12-10-8-6-4
– If you finish the couplet before the 20 mins is up, you rest.
– Score your time to complete the couplet, or rounds and reps completed when the 20 min timecap/transition hits.

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Saturday August 25

WOD:

Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

 

 

OCR (Obstacle Course Racing) Training:
Meet at Centennial park @ 7:00am. Bring a weighted vest (and any spares for those who don’t have one please). We will run the grade (up and down) three times.
First run with the weighted vest up and down the grade. Will take off weighted vest for rest of workout when you finish.
Second run with a partner, leapfrog sprinting up the grade.  You will run together down the grade.
Third run by yourself. You will up the grade for time.  Run down at a recovery pace.

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Thursday August 23

WOD:

RECORDS BOARD DAY! You can do a wod from the records boards, or you can do the alternate wod.

*If you do a wod from the records board, you have to have someone count or verify your score/weight.

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run

 

STAMINA WOD (6:00 – 7:30pm):
Below is the breakdown of the rounds you will be doing in the workout:
0 – 4:00min => AMRAP4 of body weight routine
4 – 5:00min => max effort bar movement
5 – 7:00min => break and transition
You will do 8 rounds (56 minutes) total.
Bodyweight routines are:
Cindy => 5 pull-ups, 10 push-ups, 15 air squats
Hapeesit (yeah, I made that name up 😉 => 5 HSPUs, 10 burpees, 15 sit-ups

Here is an example of the bodyweight routine and bar movement by round:
Round 1 => Cindy, hang squat cleans
Round 2 => Hapeesit, push-press
Round 3 => Cindy, front squats
Round 4 => Hapeesit, hang squat snatch
Round 5 => Cindy, hang squat snatch
Round 6 => Hapeesit, front squats
Round 7 => Cindy, push-press
Round 8 => Hapeesit, hang squat cleans
Score the AMRAP4 and max effort number for each round (e.g 4+5, 20).

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