October 2, 2014

sept 13 072

Come out tonight for our Faith and Fitness Bible Study hosted by Ryan Bressner.  Members and Non Members are welcome to join in.  The last class starts at 6:30 p.m., so come and workout before or just show up for a fun Bible discussion starting around 7:30. 

METCON

“Helen”
3 rounds for time of:
400 meter run
21 kettlebell swings 53/35#
12 pull-ups
*16 minute time cap

CORE STRENGTH

3 Rounds
(Not For Time)
:30s Ring L-Sit
- INT. – 30s. Plank Hold
30 Sit ups
- ADV. – GHD Sit Ups
:30s Ring L-Sit
- INT. – 30s. Plank Hold
30 Back Extensions

Compare “Helen” to 6/9/14.

Post time to comments.

October 1, 2014

March 2014 050

STRENGTH

4 rounds, not for time, of:
Max rep back squats at 75% of your 1RM
*3 second pause at the VERY bottom of the squat
*Try to beat your total reps from 9-17-14
- REST -
4 wall climbs
- REST -

METCON

8 Minute AMRAP of:
6 Front Squats
- INT. – 75/53#
- Rxd – 115/73#
- ADV. – 135/93#
4 Push Press
25 Double Unders

Post back squat reps and time to comments.

September 30, 2014

10624926_10101161532955817_4417200817594519447_nFor time:
400m. Run
10 power snatches 95/63# (Int. 75/53, Adv. 135/93)
20 toes to bar
30 burpees
40 wall balls 20/14# (Int. 14/10, Adv. 30/20)
400m. Run
40 wall balls
30 burpees
20 toes to bar
10 power snatches

Post time to comments.

September 29, 2014

March 2014 105Hang power clean 3-3-3-3-3 reps
*Heavy but perfect
*15 minute cap
_______

5 rounds for time of:
7 power cleans & Jerks using 85% of your 3RM hang power clean weight
14 box jump overs 24/20″

-ADV. – Begin Each Rounds with 3 Muscle Ups

Post load and time to comments.

September 28, 2014

alkjd“Kentuckyiana’s Fittest” WODS

Event 1: 6 minutes to establish max snatch + hang snatch.
Then, immediately, 15-12-9 reps for time of:
Handstand push-ups
Box jumps 24/20″

Rest 10 minutes, then Event 3:
3 rounds, 1 minute max effort with each, of:
Chest to bar pull-ups,
Hang cleans 155/103#
Wall ball shots 20/14#

Post load, time, and total reps to comments.

September 27, 2014

dsaGood luck to all our athletes competing this weekend:  Clint B., Amy B., Cole, Kasey B., Brody, Danielle, Random, Chase, Keith K., Kariena, Kate R., Katie B., Brandon (D-Town Throwdown in Decatur) and to Brent, Anthony W., Natalie, Keith N., and Michelle N. (Kentuckyiana’s Fittest).  We know you have been working hard and will represent our box well!
_______

D-Town Throwdown Event 2: Muscle-up mayhem

Rest 10 minutes, then Event 3: Clean ladder

Workout details:  Rx. here, scaled here.

Post results to comments.

September 26, 2014

lk;jl

STRENGTH

EMOTM for 7 Minutes
4 Deadlifts
- INT. – 185/123#
- Rxd – 275/183#
- ADV. – 335/223#

AMRAP deadlifts on your 8th Minute

*Your Score will be Deadlifts completed on your 8th minute

METCON

For Time:
3 Rounds of:
50 Double Unders
75 Air Squats
- ADV. – 30 Pistols
250m. Run.

Post time to comments.

September 25, 2014

image(1)Hang power snatch 3-3-3-3-3 reps
* Heavy but perfect
* 15 minute time cap
_______

For time:
800 meter run
30 power snatches with 3RM hang power snatch weight
800 meter run

Compare hang power snatch 3RM to 6/30/14.
Post load and time to comments.

 

September 24, 2014

0544 rounds, not for time, of:
Max rep front squats at 75% of your 1RM
*3 second pause at the VERY bottom of the squat

- REST -
Max effort strict pull-ups
*If you to do more than 10 strict pull-ups on your first set, add weight on your following sets
- REST -
_______

8 minute ladder, up by 1′s, of:
1 push-up
1 sit-up
2 push-ups
2 sit-ups, and so on…

- ADV.- AMRAP 8 minutes of:
Muscle-ups

Post front squats, pull-ups, and total reps to comments.

September 23, 2014

sept 13 059PLEASE BE PREPARED TO EITHER PARK ON PENTECOST ROAD OR ENTER FROM OLD ROUTE 13 TODAY.  

For time:
30-20-10 reps of:
Toes to bar
Wall balls 20/14# (Int. 14/10, Adv. 30/20)
Then,
30-20-10 reps of:
Kettlebell swings 53/35# (Int. 35/26, Adv. 70/53)
Box jumps 24/20″

Post time to comments.