Saturday’s WOD
In an effort to continue bringing the pain…
3 Rounds
20 knees to elbow
20 Kettlebell swings (10 per arm)
1 sprint
20 Burpees
Thursday’s WOD
Get ready for it fellas!
WOD:
21-15-9-3
95# Squat Clean
185# Deadlift
Box Jump
Between each round every athlete will do a full court bear crawl.
Tonight’s WOD
Don’t forget we will start at 7:30 tonight in the field behind the gym. All you guys are invited to the Men’s Fish Fry at the church before we start. The men’s fellowship begins at 6pm. Tonight we will be doing an outdoor WOD since the ladies will be in the gym for Zumba.
Here she goes:
15 min AMRAP
Dumbbell snatches (35/20 lbs- 5 per arm)
60 m weighted run (50/25)
Burpees (10)
60 m weighted run (50/25)
Cash out: TBA
Thursday’s WOD
Push Press: 10-8-5-3-1
Then
6 min AMRAP
20 pulls on rower
10 wall balls (20/15)
Then
6 min AMRAP
20 sledge hits
10 box jump-overs
Then
6 min AMRAP
20 Renegade Rows
10 Situps
Thursdays WOD
Tonight’s WOD is in response to all the rain.
7 rounds for time:
1 min row
10 thrusters
10 Sledge hammer strikes
Saturday’s WOD
Workout of the Day:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood Women ½ pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds (Women 35)
50 Back extensions
50 Wall ball shots, 20 pound ball (Women 12-15)
50 Burpees (we will discuss this in the morning)
50 Double unders
Thursday’s WOD
WOD
On the minute every minute for 25 mins.
2 Power Cleans (65,95,135)
5 Squats
2 Pushups
Today’s WOD
Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds
There might be a cash out as well.
Labor Day WOD
Today’s WOD is:
3 x 4 Deadlift (stair step the weight as the reps progress)
5 x 5 power clean and jerk
5 x 5 weighted back extensions
Cash-Out: “Cindy” we will do a half time AMARAP of 10 min instead of the Rx’d 20.
After the WOD everyone is invited back to my house to join the wives for some fellowship and food.
Saturday’s WOD
Tomorrow will be an extended circuit WOD.
We will run our 400m route. There will be stations around the loop where we complete 10 of each movement.
The stations will be:
Air Squats
KB Swings
Pushups
Sit-ups
Power Cleans
And the last station will be a tire flip over a specified distance.
We will shoot for 5 laps with the option for more. That will total a mile and a quarter in all.
Monday’s WOD
Tonight was a solid effort by everyone there.
WOD:
5 Rounds
10 Thrusters. (95/65/45)
10 Bar-facing Burpees
Cash-out:
5×5 barbell curls (65/45/35)
Tonight’s WOD
10-1 Burpee Ladder alternating with a 1-10 Knees To Elbow Ladder
Rest 2 Mins
10 x 10 GHD Sit-ups (regular sit-ups with medball as scaled option)
Oct 7 WOD
For the guys today, we have another running WOD, but this one is not a distance WOD. We are going to be sprinting in our WOD today. I usually hesitate to post a running WOD because attendance drops, but I’m hoping people are starting to see the benefit of training their weaknesses. I know I have, especially with running.
WOD:
15 Rounds for Total Distance
20 Seconds Sprint
40 Seconds Rest
Start next sprint where you finished the last one.
Oct 2 WOD
Today’s WOD is a running only WOD.
I didn’t post the WOD before our meeting because some people have said they will skip if they see running. It is a vital part of fitness, and those that ran this morning had a good time and they all did great.
Don’t fear running, if you aren’t “good” at it, start small and work through your walls. You might actually like it. This is coming from a guy that hated running and would be totally out of breath after a quarter mile at a slow pace. I kept going out, kept pushing that wall back and discovered that running is freeing for me. I encourage you to have an open mind with running.
WOD: The Final Countdown
1600 m Run
3 min Rest
1200 m Run
2 min Rest
800 m Run
1 min Rest
400 m Run
Aug 12th WOD
Three Rounds For Time:
Ground To Overhead (10 reps, we will adjust weight as needed)
200 meter Shuttle Run (50 meter turns)
“Cash-Out” – Medicine Ball Circles
Don’t forget to let me know if you are still interested in the towels. Andy is still working on getting all that together for us. The shuttle runs and possibly the whole WOD will be outside, so please bring plenty of water and wear something cool.
Aug 5th WOD
8 Minutes AMRAP
60 Single Unders
10 Pushups
Score is total number of rounds (cycles) completed in the 8 mins. This WOD is performed at 100% for the full 8 mins.
Also tomorrow is a very memorable day. It is my 10th Anniversary with the most wonderful woman God ever created. She is my best friend, my perfect helper, and my bride!! Happy anniversary Adrian.
Results from July 31
Everyone did a great job last Saturday!
Just a reminder we will not have IronWorks on Saturday the 7th. We will be in Myrtle Beach with the youth. I will post a workout on the website that you can do at home if you want to keep a regular WOD.
WOD July 31
We had planned on doing a Burpee Quarter Mile, but after some thought and some scared faces, I think we will push that out a few weeks and use it as a challenge event. Instead the WOD for tomorrow is:
“Tabata Something Else”
PushUps
Squats
Dips
Box Jumps
The guys have had the pleasure of a Tabata workout, but the ladies are new to the timing. We will see if they like it as much as the guys did. See you all tomorrow morning 10am at the Five Forks Gym!!
July 29th WOD
Hope to see you all there!
For Time
7 Rounds
Walking Lunges 10 steps
10 Burpees
10 Squats
Today’s Results
We had a great workout this morning. Thanks to all who came. Here is the bragging board, if you aren’t on there, you missed out. See you Thursday!!
