WOD – February 17, 2020

Presidents’ Day Schedule:
8am, 930am, 11am, 43opm, 53opm

Work Out of the Day


“The Patriot”

5 rounds for time of:
10 db hang squat clean, 100/70lb
15 pushups
200m run
10 chest to bar pullups
15 wallballs, 20/14lb
200m run

Post time to beyond the whiteboard. 

 

WOD – February 15, 2020

2020 Valentine’s Day Massacre Team Competition

There are no classes today.  Come down and watch athletes from all over Vegas compete to find the fittest couple!

Check out the live leaderboard hereLeaderboard

Here is the timeline for the day – 

Check out the workouts below –

 

WOD – February 14, 2020

Today’s workout may be completed in teams of 2 or 3!  We have no classes on Saturday because we are hosting the 2020 V Day Massacre!

Work Out of the Day


“Triple 3”

For time:
3k row
300 double unders
3 mile run

or 

“Double Triple 1 “

2 rounds for time of:
1k row
100 double unders
1 mile run

or

“Triple Triple 1”

3 rounds for time of:
1k row
1oo double unders
1 mile run

Post time to beyond the whiteboard.  

WOD – February 13, 2020

Work Out of the Day


100m sled push for time, 345/210lb

then,

“Berserker”

5 rounds for max reps in 3 minutes of:
50m sled push, 300/185lb
25 situps
12 burpees
Max rep Russian kb swings, 70/53lb
Rest 3 minutes

Post time and reps completed to beyond the whiteboard.  

WOD – February 12, 2020

Work Out of the Day


Hang Snatch 5-5-3-3-3-1-1-1-1

then,

“Black Widow”

For time:
9 squat snatch, 135/85lb
21 handstand pushups
7 squat snatch, 135/85lb
15 handstand pushups
5 squat snatch, 135/85lb
9 handstand pushups

Post loads and time to beyond the whiteboard. 

WOD – February 11, 2020

Work Out of the Day


“Crash Test Dumbbells”

As many rounds as possible in 12 minutes of:
15/12 calorie row
15 db step ups, 100/70lb, 20″
15 box jump overs, 20″
15 db hang power cleans, 100/70lb
15/12 calorie bike
15 toes to bar
15 burpee db hang squat cleans, 100/70lb

4 minute rest, then

As many rounds as possible in 8 minutes of:
10/8 calorie row
10 db step ups, 100/70lb, 20″
10 box jump overs, 20″
10 db hang power cleans, 100/70lb
10/8 calorie bike
10 toes to bar
10 burpee db hang squat cleans, 100/70lb

Post reps completed for each amrap to beyond the whiteboard.  

 

WOD – February 10, 2020

Work Out of the Day


Back Squat 3-3-3-3-3

then,

“Tomb of Khufu”

As many reps as possible in 2 minute intervals of:

  1. 5 ring muscle ups or 10 chest to bar pullups
    50 double unders
    max rep thrusters, 115/75lb
    rest 2 minutes
  2. 50 double unders
    10 thrusters, 115/75lb
    max ring muscle ups or 10 chest to bar pullups
    rest 2 minutes
  3. 10 thrusters, 115/75lb
    5 ring muscle ups or 10 chest to bar pullups
    max rep double unders
    rest 2 minutes
  4. 50 double unders
    10 thrusters, 115/75lb
    max rep ring muscle ups or 10 chest to bar pullups
    rest 2 minutes
  5. 5 ring muscle ups or 10 chest to bar pullups
    50 double unders
    max rep thrusters, 115/75lb
    rest all day

Post loads and reps completed for each movement to beyond the whiteboard.  

WOD – February 8, 2020

Work Out of the Day


“Reload”

For time:
750/600m row
15 handstand pushups
15 wallballs, 20/14lb
30 pushups
30 air squats

Rest 3 minutes, then

500/400m row
10 handstand pushups
10 wallballs, 20/14lb
20 pushups
20 air squats 

Rest 2 minutes, then

250/200m row
5 handstand pushups
5 wallballs, 20/14lb
10 pushups
10 air squats 

Post times

Time to beyond the whiteboard.  

WOD – February 7, 2020

Today’s workout may be completed in teams of 2!

Work Out of the Day


                                                                                                                                                                                                                     

“Ralph”

4 rounds for time of:
8 deadlifts, 250/175lbs
16 burpees
3 rope climbs
600m run
Post times to beyond the whiteboard.

British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device.

WOD – February 6, 2020

Work Out of the Day


Max Medicine Ball Throw 
3 x Overhead Throw, 10/6lb
3 x Shot Put, 10/6lb 
3 x Overhead Toss, 10/6lb

then,

“Tabata Vibes”

Tabata v ups
1 minute rest
Tabata box jumps, 24/20″
1 minute rest
Tabata ball slams, 40/30/20lb
1 minute rest
Tabata step ups, 24/20″
1 minute rest
Tabata situps

Post distances, reps for each movement, and total reps completed to beyond the whiteboard.