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Month: September 2018

Monday September 17

WOD:

“Last Legs”
Teams of 3, For Max Reps:
0:00 – 5:00 – Front Squats
5:00 – 10:00 – Row for Calories
10:00 – 13:00 – Rest
13:00 – 18:00 – Back Squats
18:00 – 23:00 – Bike for Calories

Squat Loads Increase Every 30 Reps:
Front Squats: (95/65), (115/80), (Max 135/95)
Back Squats: (135/95), (155/105), (Max 165/115)

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Saturday September 15th

WOD:
“ADDERALL”
Part #1 – In a 10:00 Window:
Run 1 Mile (1600 Meters)
Time Remaining, Max Power Clean and Jerks (135/95)
— Rest 3:00 —
Part #2 – In a 7:00 Window:
Run 800 Meters
Time Remaining, Max Power Snatches (115/80)
— Rest 3:00 —
Part #3 – In a 4:00 Window:
Run 400 Meters
Time Remaining, Max Thrusters (95/65)

No obstacle course race (OCR) training today 

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Thursday September 13th

WOD:

“Nonstop”
AMRAP 8:
10/7 Calorie Bike
10 Wallballs (20/14)

Stamina WOD (6:00-7:30pm):
For time, complete the following with a 400m run in-between each exercise:
100 DU’s
90 push-ups
80 WB’s (20/14#)
70 FR reverse lunges (45/35# barbell; 1 rep/leg)
60 burpees
50 BJ’s (24/20″)
40 pull-ups
30 push press (95/65#)
20 deadlifts (225/155#)
10 squat cleans (135/95#)

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Tuesday September 11

This is a hero partner wod in honor of 9/11

Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Strict pull ups (15′)
11 Squat Cleans(115/80)
2977 Meter Row “Cash-Out”

Today is a day that we honor the fallen.
The 2001 meter row represents the year.
The 4 Rounds represents the four planes.
The 9 Strict pull ups represents the month.
The 11 Squat Cleans represent the day.
The 2977 meter row represents the lives lost.

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Saturday September 8

WOD:

In Teams of 3, AMRAP 25:

40 CTB Pull-Ups

50 Barbell-Facing Burpees

60 Thrusters

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/80

Round 4 – 135/95

Round 5 (AMRAP in Time Remaining) – 155/105

 

 

 

Obstacle Course Race (OCR) Training (6:45am – 8:00am):
5 rounds of:
0:00 – 3:00 => 400m run (if your 400m is >2min, you will run a 300m), max burpees in remaining time
3:00 – 4:00 => rest
Score total burpees from all 5 rounds

5 rounds of:
0:00 – 3:00 => 200m run, max jumping lunges (1 rep/leg) in remaining time
3:00 – 4:00 => rest
Score total lunges from all 5 rounds

5 rounds of:
0:00 – 3:00 => 100m run, AMRAP of 10 push-ups, 10 air squats, 10 sit-ups in remaining time (doing 10 of each movement equals one round)
3:00 – 4:00 => rest
Score total rounds and reps of above movements

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