Entries by Billy

WOD – June 19, 2015

Work Out of the Day   Front Squat 5-5-5-5-5 then, “Granite Games Qualifier 15.1” As many rounds as possible in 10 minutes of: 5 hang squat cleans 7 bar facing burpees Weights –  Rx = 155/105lbs, 45-49 = 135/95lbs, 50+ = 115/75lbs, Scaled = 115/75lbs Post loads and times to beyond the whiteboard and click […]

WOD – June 18, 2015

*Yoga tonight at 530pm* Work Out of the Day   500m Row for time then, “Swinging Angie” For time: 100 kb swings, 53/35lbs 100 pushups 100 situps 100 squats Post time to beyond the whiteboard. Basics Same as above

WOD – June 17, 2015

The deadline to register for The Nevada Police and Fire Games Fitness Competition is July 8th!   Click Here to Register! Work Out of the Day   Snatch 2-2-2-2-2 then, For time: 200m run 10 snatches, 115/75lbs 200m run 10 hang snatches, 115/75lbs 200m run 10 overhead squats, 115/75lbs 200m run 10 power snatches, 115/75lbs […]

WOD – June 16, 2015

*Yoga is tonight at 530pm* Work Out of the Day   Muscle Up Practice then, As many rounds as possible in 20 minutes of: 5 muscle ups 10 thrusters, 95/65lbs 5 burpee box jumps, 24/20″ 10 sumo deadlift high pulls, 95/65lbs Post rounds completed to beyond the whiteboard. [Show slideshow] Basics As many rounds as […]

WOD – June 15, 2015

Congrats to our own champ Sarah V!  She hit 2/3 snatches and 3/3 clean and jerks on her way to winning the AAU Weightlifting Comp in Mesquite!  She hit a 150lb snatch and 176lbs clean and jerk to set a new american record! Work Out of the Day   Shoulder Press 3-3-3-3-3-3-3 then, “Regional 11.1” […]

WOD – June 13, 2015

Good luck to Coach Derrick and Sarah who are both competing today in Mesquite at the AAU Weightlifting Competition! *Today (9-12) and Sunday (10-1) is the last chance to make up the 6 pack challenge workouts and get measured for the challenge!  We will announce the winners 1 week from today!* Work Out of the Day   […]

WOD – June 12, 2015

Work Out of the Day   “Hope” 3 rounds for max reps of: 1 minute burpees 1 minute power snatch, 75/55lb 1 minute box jumps, 24/20″ 1 minute thrusters, 75/55lb 1 minute chest to bar pullups 1 minute rest Post reps completed to beyond the whiteboard. Basics 3 rounds for max reps of: 1 minute […]

WOD – June 11, 2015

*Yoga today at 530pm!* Work Out of the Day   “Running Cindy” Complete as many rounds as possible in 20 minutes of: Run 400 meters Then three rounds of: 5 Pull-ups 10 Push-ups 15 Squats Post rounds completed to comments. Basics Complete as many rounds as possible in 20 minutes of: Run 400 meters Then […]

WOD – June 10, 2015

Work Out of the Day   15 minutes to find 1rm clean and jerk then, “DT”                                             5 rounds for time of: 12 deadlifts, 155/105lbs 9 hang power cleans, 155/105lbs 6 push jerks, 155/105lbs Post load and times to beyond the whiteboard. In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, […]

WOD – June 9, 2015

Get your yoga on today at 530pm with Renee! Work Out of the Day   20 minutes to find 3rm Front Squat then, “Annie” 50-40-30-20-10 reps for time of: double unders situps Post load and time to beyond the whiteboard.   Basics tabata air squats then, For time: 100 singles 50 situps 80 singles 40 […]