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Month: September 2018

Saturday September 29th

WOD:

Partner WOD
AMRAP 30
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint

*partner competes a full round before switching

 

OCR Training (6:45 – 8:00am):
Partner workout (you-go-I-go style).  You and your partner are trying to complete the amount of work in the given time.  Rest remaining time if you finish all work in the time window.  Your score is the total amount of reps you complete in each time window (every 100m = 10 reps).
00:00 – 05:00 => 400m run, 50 box jump overs (24/20″)
05:00 – 10:00 => 50 burpees, 50 air squats
10:00 – 20:00 => 800m run, 50 box jump overs (24/20″), 50 sit-ups
20:00 – 30:00 => 50 burpees, 50 air squats, 50 strict chin-ups (rings), 50 push-ups
30:00 – 50:00 => 1600m (1 mile) run, 50 box jump overs (24/20″), 50 burpees, 50 air squats, 50 sit-ups, 50 strict chin-ups (rings), 50 push-ups
Can be completed in any order (can skip to different exercises) and broken up in any way.  Just has to be you-go-I-go style (one person working at a time).

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Thursday September 27th

WOD:

“Amphibious”
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

Stamina WOD (6:00 – 7:30pm):
Partner workout. For parts 1&2, one person works on the goal exercise, the other works the transition exercise(s).  Partners switch exercises when the transition exercise(s) is completed.
For part 3, it is a you-go-I-go style.
For time, complete the following:
Part 1)
– Goal exercise => 250/200 cal row
– Transition exercise(s) => 10 push-ups, 10 pull-ups, 10 ring dips
*Five minute break after completing goal exercise
Part 2)
– Goal exercise => 250/200 cal bike
– Transition exercise(s) => 10 WB’s (20/14#), 10 burpees, 10 KBS (53/35#)
* Five minute break after completing goal exercise
Part 3)
– 125/100 cal row
– 125/100 cal bike

Score total time to complete all parts of workout (including 10 minute rest time).

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Wednesday September 26th

WOD:

Ascending Ladder for 12:00:
2 Push Presses
2 Toes to Bar
2 Box Jump Overs (24″/20″)
4 Push Presses
4 Toes to Bar
4 Box Jump Overs (24″/20″)
6 Push Presses
6 Toes to Bar
6 Box Jump Overs (24″/20″)
Rx Barbell – 115/80
Continue adding (2) repetitions to each movement until the 12:00 cap is reached.

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Friday September 21

WOD:

OVERTIME

200 Meter Run, 21 Front Squats

200 Meter Run, 21 Push Presses

200 Meter Run, 15 Front Squats

200 Meter Run, 15 Push Presses

200 Meter Run, 9 Front Squats

200 Meter Run, 9 Push Presses

Barbell Rx – 95/65

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Thursday September 20

WOD:

AMRAP 18:
40/30 Calorie Bike
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)

 

 

Stamina WOD (6:00 – 7:30pm):
00:00 – 10:00 => run 1 mile
10:00 – 20:00 => 21-15-9 of: C&J (95/65#) & BJ (24/20″)
20:00 – 30:00 => bike 5K
30:00 – 40:00 => 10-1 of: FS (95/65#) & HSPU
40:00 – 50:00 => row 2K
If you complete the prescribed work before the 10 minutes is up, you rest.  Mark your time it takes to complete each 10 minute round.  If you don’t complete the round of work, score the round as 10 mins.  Score is total time from each round.

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