17
Dec
Cardio
Metcon (Time)
5k Row
Every 2 minutes rotate between 10 situps and 10 pushups
Every 2 minutes rotate between 10 situps and 10 pushups
17
Dec
Three Wiseman
Metcon (AMRAP – Rounds)
25 Min Emom
Min 1: 10 Burpees to 6′ target
Min 2: 10 Pull ups
Min 3: 10 Box HSPU
Min 4: 60 SU
Min 5: :40 Sec plank
RxW C2B, HSPU, 30 DU, :20 L-sit
Min 1: 10 Burpees to 6′ target
Min 2: 10 Pull ups
Min 3: 10 Box HSPU
Min 4: 60 SU
Min 5: :40 Sec plank
RxW C2B, HSPU, 30 DU, :20 L-sit
17
Dec
BB club
Back Squat (5×5)
Dumbbell Shoulder Press (4×6)
16
Dec
Gold, Frankincense and Myrrh.
Overhead Squat (new max)
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
Teams of 3
600m Run (200m each)
60/42 Cal AB
60 Thrusters
Round 1- 75/55
Round 2- 95/65
Round 3-115/80
Round 4-135/95
Round 5-155/105
Teams of 3
600m Run (200m each)
60/42 Cal AB
60 Thrusters
Round 1- 75/55
Round 2- 95/65
Round 3-115/80
Round 4-135/95
Round 5-155/105
16
Dec
December’s Member of the Month is Jeff Mudge!
When and how did you get started with us?
- October 1, 2014 (just after my 50th birthday with JJ and Sharon in our Warrior in Training Classes). Called in and talked to Katherine (Kat) who dared me to come in and try it.
Favorite workout?
- 21-15-9
Thrusters, Rower, Pull Ups, Box Jumps (Rx 95#; RXW- 115#, C2B, 30” box)
Least favorite workout?
- Anything over 20 minutes and/or anything with burpees
What’s the best part about working out with the your class time?
- Awesome people who give it their all every class. Just a fun group to work out with and share the agony. They motivate me to always work harder.
What’s the wallpaper on your phone right now?
- A picture of our “retirement” lake property…some day.
What’s a song that you hope comes on during a WOD?
- The Frayed Ends of Sanity – Metallica or Shake it off – T-Swizzle
What’s the last thing you searched for on Google?
- What time is The Grinch movie playing this week?
What’s your favorite treat?
- Pizza with an ice cold IPA
If you could be any animal in the world, what animal would you be and why?
- A Bengal Tiger. Cool stripes.
You’re a new addition to the crayon box. What color would you be and why?
- Post-Wod Tears Blue (a very lightly colored blue with hues of pain and suffering)
Thank you, WPF!!
15
Dec
Bootcamp/Cardio
Metcon (AMRAP – Reps)
20 min AMRAP
2 cal AB
2 cal row
10 HKR
10 WB (20/14)
10 pushups
Next round double the AB and row calories and other moves stay the same each round. Repeat each rand with double
Measurement is total reps
15
Dec
December 16 2018
Metcon (Time)
4 rounds for time:
500m Row
10 KBS(53/35)
15 Goblet Squats
20 Sit ups
25 DU
500m Row
10 KBS(53/35)
15 Goblet Squats
20 Sit ups
25 DU
14
Dec
12 Days of Christmas
Fitness 12 Days of Christmas (Time)
1 Burpee
2 Deadlifts 135/95
3 HR Pushups
4 ring rows
5 OH Plate Lunges 45/25
6 Air Squats
7 Cals AB, Ski Erg, Row
8 Step Ups 24/20
9 KB Pushpress
10 Situps
11 KBS 53/35
12 Wall Balls 20/14
2 Deadlifts 135/95
3 HR Pushups
4 ring rows
5 OH Plate Lunges 45/25
6 Air Squats
7 Cals AB, Ski Erg, Row
8 Step Ups 24/20
9 KB Pushpress
10 Situps
11 KBS 53/35
12 Wall Balls 20/14
Performance 12 Days of Christmas (Time)
1 Burpee
2 Power Clean 135/95
3 HSPU
4 Pullups
5 OH Plate Lunge 45/25
6 Goblet Squats 53/35
7 Cals AB, Ski, Row
8 Box Jumps 24/20
9 S2O 135/95
10 Situps
11 KBS 53/35
12 Wall Balls 20/14
2 Power Clean 135/95
3 HSPU
4 Pullups
5 OH Plate Lunge 45/25
6 Goblet Squats 53/35
7 Cals AB, Ski, Row
8 Box Jumps 24/20
9 S2O 135/95
10 Situps
11 KBS 53/35
12 Wall Balls 20/14
13
Dec
Fragile’
Power Snatch (5×3@65%)
Squat Snatch (5×3@65%)
Metcon (AMRAP – Rounds and Reps)
Teams of 2
20 minute AMRAP
10 Bench Press 155/105
100 ft FC 70/53 (2KB)
RxW – 185/125
*FC counts for 2 reps
**Partner 1 completes a full round, then partner 2 goes.
20 minute AMRAP
10 Bench Press 155/105
100 ft FC 70/53 (2KB)
RxW – 185/125
*FC counts for 2 reps
**Partner 1 completes a full round, then partner 2 goes.
12
Dec
BB club
Close Grip Bench Press (5×5)
Push Jerk (5×3)