WOD – June 22, 2019

We have a swim workout today at The Lake Las Vegas Sports Club at 8am!  There will be WODs at gym at 930am and 11am!  

Work Out of the Day


Bench Press 3-3-3-3-3

then, 

“Bounce” 

For time:
100 double unders
25 wallballs, 20/14lb
50 double unders
25 wallballs, 20/14lb
25 double unders
25 wallballs, 20/14lb
50 double unders
25 wallballs, 20/14lb
100 double unders

Post loads and times to beyond the whiteboard.  

WOD – June 21, 2019

Today’s workout may be completed in teams of 2!  This Saturday is our swim workout at the Lake Las Vegas Sports Club!  We will also have wods on Saturday at SCCF at 930am and 11am!

Work Out of the Day


 

                                                                                                                                                                                

“Tillman”

7 rounds for time of:
7 deadlifts, 315/205lb
1 gasser
15 pullups 
45 second rest

Post time to beyond the whiteboard.  

Patrick Daniel Tillman (11/6/76–4/22/04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor.

WOD – June 20, 1019

Work Out of the Day


“Tabata Pyramid”

Tabata air squats
1 minute rest
Tabata situps
1 minute rest
Tabata pushups
1 minute rest
Tabata situps
1 minute rest
Tabata squats
*Score is tabata number for each movement.  Tabata number = lowest rep count in any interval.  

Post tabata number for each movement to beyond the whiteboard.  

WOD – June 19, 2019

Work Out of the Day


Box Squat 5-5-5-5-5

then,

“Box Spring”

As many rounds as possible in 10 minutes of:
3 ring muscle ups
6 box jumps, 34/27″
9 kb swings, 53/35lb

Post loads and time to beyond the whiteboard. 

WOD – June 13, 2019

Work Out of the Day


“Devastator II”

For time:
9 bar facing burpees
9 toes to bar
9 front squats, 95/65lb

15  bar facing burpees 
9 toes to bar 
15 front squats, 95/65lb

21 bar facing burpees
9 toes to bar
21 front squats, 95/65lb

5 minute rest

21 bar facing burpees
9 toes to bar
21 power cleans, 95/65lb

15 bar facing burpees 
9 toes to bar
15 power cleans, 95/65lb

9 bar facing burpees 
9 toes to bar
9 power clean, 95/65lb

Post time to beyond the whiteboard. 

WOD – June 14, 2019

Today is Fitness With a Friend Day!  Bring a friend and they can workout for free at 8am and 930am!

Work Out of the Day


“Dumbbell Duo”

In teams of 2, for time:
50 db snatches
400m run
40 db burpee deadlifts
400m run
30 db hang clean n jerks
200m db farmers carry
30 db hang clean n jerks
400m run
40 db burpee deadlifts
400m run
50 db snatches

Post time to beyond the whiteboard.  

WOD – June 15, 2019

Work Out of the Day


Find 1 Rep Max Thruster

then,                                                                                                                                          

“Marco”  

3 rounds for time of:
21 pullups
15 handstand pushups
9 thrusters, 135/95lb

or 

“Team Marco”

In teams of 2,
3 rounds for time of:
21 pullups
15 handstand pushups
9 synchronized thrusters, 135/95lb

Post load and time to beyond the whiteboard.

U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004, from a roadside bomb in Ramadi, Iraq. The 25-year-old was a weapons specialist assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at the Marine Corps Base Camp in Pendleton, California. Ryan is survived by his parents, Thomas and Linda; brother, Chris; and sister, Lauren.

WOD – June 13, 2019

Work Out of the Day


1 Mile Bike for time

then,

“Throttle Body”

3 rounds for max reps of:
1 minute bike for calories
1 minute sumo deadlift high pulls, 95/65lb
1 minute box jumps, 24/20″
1 minute rest
*10 second transition between each minute

Post time and reps for each movement and total reps to beyond the whiteboard.