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Month: January 2019

Friday February 1st

Sea Legs
Part A
In a 15:00 Time Cap:
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24″/20″)
20 Front Squats (135/95)
Time Remaining in the 15:00 Cap can be used to “Sea Legs” Part B.
Part B
Build to a 1RM:
1 Squat Clean
1 Hang Squat Clean
1 Jerk

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Thursday January 31st

“Under Fire”
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

STAMINA WOD (6:00pm – 7:30pm):
Partner WOD. For reps, complete the following scheme with your partner:
– AMRAP10 of: Row (cals) and 21-15-9 of DL (225/155#) & Pull-ups.  Partners switch exercises on sets completed of couplet (e.g. partner one is rowing, partner two does 21 reps of DL & PU’s, once partner two is done with 21 of each, then switch.  Partner two rows, partner one does 15 of each exercise in couplet…etc.).  Score total calories and rounds and reps of couplet.
– 2 min break
– AMRAP10 of: Row for distance.  You-go-I-go style doing 500m at a time.  Score total distance.
– 2 min break
– AMRAP10 of: Row (cals) and 21-15-9 of Thrusters (95/65#) & T2B.  Worked exactly the same as above row and couplet round.
– 2 min break
– AMRAP10 of: Row for distance.  You-go-I-go style doing 500m at a time.  Score total distance.



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Wednesday January 30th

“Frank the Tank”

“Frank the Tank” is a three part workout, consisting of 3 x AMRAP 5’s, resting 5:00 between. This workout starts on the 0:00, and ends on the 25:00.

Scoring wise, each part is tracked by “rounds plus reps”. This only applies to the combination of the deadlifts and burpees.

Part #1 (On the 0:00):
50 Wallball Buy-in, with time remaining: 12 Deadlifts, 12 Bar-Facing Burpees.

Part #2 (On the 10:00):
35 Wallball Buy-in, with time remaining: 9 Deadlifts, 9 Bar-Facing Burpees.

Part #3 (On the 20:00):
20 Wallball Buy-in, with time remaining: 6 Deadlifts, 6 Bar-Facing Burpees.
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Tuesday January 29th

“Chain Reaction” 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-Ups
7 Toes to Bar
7 Chest to Bar Pull-Ups
Directly into…
3 Rounds:
9 Power Cleans
9 Push Jerks
Rx Barbell – 135/95


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Saturday January 26th

“Speed Bump”
In Teams of 3:
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
 
Into… 150/100 Calorie Assault Bike
 
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
 
Into… 150/100 Calorie Assault Bike
 
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
 
Time Cap – 30:00.

Obstacle Course Race (OCR) Training (6:45am – 8:00am):
Station #1 (AMRAP15):
10 reps of each exercise:
– WB’s (14/10#)
– WB’s (20/14#)
– WB’s (30/20#)
– Farmer Carries(10m;35/26#)
– Farmer Carries(10m;53/35#)
– Farmer Carries(10m;70/44#)

*2 min break/transition

Station#2 (AMRAP15):
10 reps of each exercise:
– Burpee’s
– Burpee Box Jumps (24/20″)
– Burpee Box Jump Overs (24/20″)
– Sit-ups
– Lemon Squeezes
– V-ups

*2 min break/transition

Station#3 (AMRAP15):
10 reps of each exercise:
– Push-ups
– Devil Presses (DB’s, 35/25#)
– Man Makers (DB’s, 35/25#)
– Air Squats
– Jumping Squats
– Wreck Bag Squats (50/35#)


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Friday January 25th

“Fight Gone Bad” 
3 Rounds:
1:00 – Wallballs (20/14, Females to a 9′ Target)
1:00 – Sumo Deadlift High Pulls (75/55)
1:00 – Box Jumps (20″)
1:00 – Push Presses (75/55)
1:00 – Row (Calories)
1:00 – Rest

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Thursday January 24th

“Layaway”
AMRAP 15:
30 AbMat Sit-ups
20 x 10 Meter Shuttle Sprints
10 Alternating Dumbbell Snatches (50/35)

Stamina WOD (6:00pm – 7:30pm):
For total reps doing the following scheme:
Rd1) 1 min of Box Jump Overs (24/20″), 1 min rest
Rd2) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min rest
Rd3) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min rest
Rd4) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min of WB’s (20/14#), 1 min rest
Rd5) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min of WB’s (20/14#), 1 min of Power Snatch (75/55#), 1 min rest
Rd6) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min of WB’s (20/14#), 1 min of Power Snatch (75/55#), 1 min of FR Lunges (reverse; 75/55#),1 min rest
Rd7) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min of WB’s (20/14#), 1 min of Power Snatch (75/55#), 1 min rest
Rd8) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min of WB’s (20/14#), 1 min rest
Rd9) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min of Row (cals), 1 min rest
Rd10) 1 min of Box Jump Overs (24/20″), 1 min of Shuttle Sprints (10m), 1 min rest
Rd11) 1 min of Box Jump Overs (24/20″), 1 min rest


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