• Monday Oct 23rd

    WOD

    Rest Day
    Active Recovery/Open
    North 5:30-6:45am, 11-1, and 5:30-7pm
    South 11-1 and 5:00-6:30

  • Sunday Oct 22


    U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

    Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

    Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.



    Andy
    Complete as 2 person teams, 1 solo w vest or solo without vest

    For time
    25 thrusters, 115/85
    50 box jumps, 24/20
    75 deadlifts, 115/85
    1.5-mile run
    75 deadlifts, 115/85
    50 box jumps, 24/20
    25 thrusters, 115/85

    If you have a 20# vest wear it.

     There will be a 40:00 time cap

  • Saturday Oct 21st

    WOD
    "Run BMC"

    200m Run

    1 Round of Badger:

    20 Pull-ups

    30 Push-ups

    40 Sit-ups 

    50 Air Squats

    400m Run

    2 Rounds of Mary:

    5 Handstand Push-ups

    10 Pistols

    15 Pull-ups

    600m Run

    3 Rounds of Cindy:

    5 Pull-ups

    10 Push-ups

    15 Air Squats

    800m Run

    -compare to 10/24/16 and 2/17/17

    FX
    Run 200m
    10 Pull Ups
    20 Push Ups
    30 Sit Ups
    40 Squats

    Run 300m
    2 rnds of
    5 HSPU/DB OH Press/Pike
    10 Pistols or 20 Air Squats
    15 (S) Pull Ups/Ring Rows

    Run 400m
    3 rnds of
    5 (S)Pull Ups/Ring Rows
    10 Push Ups
    15 Air Squats

    Run 500m

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    Friday Oct 20

    WOD

    BB/Strength
    Clean Complex
    EMOMx15
    Min 1-5 Triple (3 reps) TnGo Clean + 1 Jerk 70-75%
    Min 6-10 Double (2 reps) TnGo Clean + 1 Jerk 80-85%
    Min 11-15 Single (1 rep) + Jerk <90%

    *Any style
    **Climbing in weight but not looking for failure here

    Conditioning

    Heavy Grace or Heavy Isabel

    30 Clean & Jerks
    1. 185/125
    2. 155/105
    3. 135/95 *original rx load

    #30 Power Snatches
    1. 165/115
    2. 155/105
    3.135/95 * original rx load

    FX
    Min 1-5 3 reps (3 singles or TnGo) + 1 Jerk
    Min 6-10 2 reps (2 singles or TnGo)
    Min 11-15 1 rep + Jerk

    Conditioning
    Grace or Isabel
    30 Clean & Jerks
    Scale Loads as needed

    or

    30 Power Snatches
    Scale loads as needed

  • Thursday Oct 19

    WOD

    Rest Day 

    Open/Active Recovery
    North 11-1 and 530-7pm
    South 11-1 and 5:00-6:30pm

  • Wednesday Oct 18

    WOD
    BB/Strength

    Split Jerk
    7x1 climbing/heavy as possible

    Conditioning
    AMRAPx9
    12 Power Snatch 95/65
    9 HSPU
    6 Chest 2 Bar Pull Ups


    FX
    Push/Split Jerk
    1-1-1-1-1-1

    AMRAPx9

    12 Power Sn 75/55

    9 Pike Push Ups or DB Press

    6 Reg Pull Ups or Banded C2B Pull Ups


  • Tuesday Oct 17th

    WOD
    For Time
    70 II Unders
    60 Wallballs 20/14 @10'
    50 KBS 1.5/1
    40 Burpees
    30 Deadlifts 185/125
    20 Power Cleans
    10 Front Squats
    5 Bar Muscle Ups 2:1 C2B

    Time Cap 27:00

    Post time completed or 27 + :01 second for every rep not completed

    FX
    30 II Under Att+ 70 Singles
    45 Wallballs
    40 KBS
    30 Burpees
    25 Deadlifts
    15 Power Cleans
    10 Front Squats
    10 Pull Ups

    Time cap 27:00

    Scale Load as needed

  • Monday Oct 16th

    **New on-ramp class starts this week at North. If you have anyone interested in starting, have them contact a coach. Anyone wanting to start at south we are still doing private on ramps and can start anytime.

    WOD
    BB/Strength
    EMOMX18
    Min 1-3 1 3 Position Snatch High Hang/Launch/Floor *light w/u
    Min 4-6 1 Pause Snatch @Launch *climbing
    Min 7-9 1 Power Snatch
    Min 10-13 1 Power Sn + 1 OHS
    Min 14-18 Snatch *looking for heavy and squat

    minutes 1-13 looking for quality of movement

    Conditioning
    5 RFT of
    12 Front Rack Lunges 135/95
    10 Toes 2 Bar
    8 S2OH 135/95

    FX
    EMOMx18
    Min 1-6 3 Position
    Min 7-12 Power Sn
    Min 13-18 Power Sn+ OHS

    3-5 RFT of
    12 Fr Rack Lunge 95/65
    10 TTB/Knee Raise/Sit Up
    8 S2OH

  • Sunday Oct 15

    Rest Day, closed.

    Thanks to everyone who brought in a friend Saturday, it was a HUGE success!

  • Saturday Oct 14th

    Today is "Bring a Friend".  Designated times for Bing a Friend is 10 & 11 at North and 10 at South. You'll partner up with your friend and guide them through FGB.  

    WOD
    “Fight Gone Bad”

    Wall-ball, 20/14, 10 ft target (Reps)

    Sumo deadlift high-pull, 75/55 pounds (Reps)

    Box Jump, 20" box (Reps)

    Push-press, 75/55 pounds (Reps)

    Row (Calories)

    In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

  • Friday Oct 13th

    WOD
    Strength/BB
    Pause Front Squat
    2-2-2-2 *2 sec pause in bottom
    1 1/4 Front Squat
    1-1-1-1

    Looking for heavy as possible here

    Conditioning
    AMRAPx10
    3 Hang Power Cleans
    3 GS Box Jumps
    6 Hang Power Cleans
    6 Box Jumps
    9 Hang Power Cleans
    9 GS Box Jumps
    12 Hang Power Cleans
    12 GS Box Jumps
    etc until time expires

    *135/95 24"/20"

  • Thursday Oct 12

    WOD
    7 Rounds of Cindy
    21 Deadlifts 225/155 and 21 HSPU
    5 Rounds of Cindy
    15 Deadlifts and 15 HSPU
    3 Rounds of Cindy
    9 Deadlifts and 9 HSPU

    Cindy= 5 Pull Ups 10 Push Ups 15 Air Squats

    Time cap 25:00

    Post time completed or reps completed at cap

    FX
    5 Rounds of Cindy
    21 Deads and 21 HSPU/Pike/DBPress
    3 Rounds of Cindy
    15 Deads and 15 HSPU/Pike/DBPress
    1 Round of Cindy
    9 Deads and 9 HSPU/Pike/DBPress

    Scale loads and movements as needed.

    Time Cap 25:00

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