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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on February 21, 2018

    ** WATCH PARTY  FOR 18.1 TOMORROW NIGHT AT 7 PM ** FRIDAY NIGHT LIGHTS  STARTS THIS WEEK AT 6:30 PM – ????  (WE WILL RUN AS MANY HEATS AS NEEDED)   Comp and RX : Five 3 minute rounds of: 25 KB Swings ((heavy) 50 Dubs With Remaining time Max Reps Cal Row/Bike Rest 3 […]

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  • WOD

    By Coach Lunney | In WOD's | on February 20, 2018

    COMPETITOR Odd Min. 3 Power Cleans (155/115 lb.) 3 Thrusters Even Min. 10 Burpees 10 rounds RXD Odd Min. 3 Power Cleans (135/95 lb.) 3 Thrusters Even Min. 8 Burpees 10 rounds FITNESS Odd Min. 3 Power Cleans 3 Thrusters Even Min. 6 Burpees 10 rounds   COMPETITOR To be done 60 minutes before class […]

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  • WOD

    By Coach Lunney | In WOD's | on February 19, 2018

    **Coaches Warm Up   Front Squat.  (10 Minutes) 3-3-3 – Use the heaviest weight possible on each set. Pause at the bottom for 3 seconds on each rep. ** Comp and RX From The Ground     5 rounds for reps of: 1 minute of box jumps, 24-in. box/20-in.  (Fitness Box Step Ups ) 1 […]

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  • WOD

    By Coach Lunney | In WOD's | on February 16, 2018

    5 RFT: 5 Burpees to Plate 10 Cal Bike 15 thrusters (Light and fast) ** 12 Minute Cap!! 2/3 Heats if Needed **Grab a Buddy or 2 and cheer them on!!Then Try to Beat their Time!!  Have Fun Today and Cheer Someone on when you aren’t going. It’s been an awesome week of training and […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on February 15, 2018

    12 Minute AMRAP: Alt Movements 7 HSPU/HRPU 9 Box Overs (24,20) 11 Deadlifts (155,105) (135,95_)  (115,75) Rest 3 Minutes 12 Minute AMRAP: ALT ROUNDS 12 Power Snatches (75,55) (55,35) 24 Dubs

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  • HERO WOD

    By Coach Lunney | In WOD's | on February 13, 2018

    The Lyon 5 rounds, each for time of: 165-lb/115. squat cleans, 7 reps 165-lb/115. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your max reach when standing.   Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive […]

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  • WOD

    By Coach Lunney | In WOD's | on February 12, 2018

    In 10 Minutes Build to a Heavy 1 RM Push Press COMPETITOR 25-ft. DB Walking Lunge (50/35 lb.) 8 DB Snatches 25-ft. DB Walking Lunge 8 Burpees AMRAP 12 min. RXD 25-ft. DB Walking Lunge (50/35 lb.) 8 DB Snatches 25-ft. DB Walking Lunge 8 Burpees AMRAP 12 min. FITNESS 25-ft. Walking Lunge 8 KB […]

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  • WOD

    By Coach Lunney | In WOD's | on February 9, 2018

    **TEAM WOD TOMORROW @ 9 AM!!! Prep for WOD: 5 X 8 OHS  (Increasing every set) HEAVY NANCY COMPETITOR 400-m Run 15 OH Squats (155/115 lb.) 5 rounds *Compare to Feb. 10, 2017 RXD 400-m Run 15 OH Squats (135/95 lb.) 5 rounds *Compare to Feb. 10, 2017 FITNESS 400-m Run/Row 15 OH Squats/Front Squats […]

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  • WOD

    By Coach Lunney | In WOD's | on February 7, 2018

    COMPETITOR 25 Double-unders 25 DB Weighted Sit-ups (35/25 lb.) AMRAP 8 min. Rest 1 min. 25 Box Jumps (24/20 in.) 25 Sit-ups AMRAP 8 min. RXD 25 Double-unders 25 DB Weighted Sit-ups (25/15 lb.) AMRAP 8 min. Rest 1 min. 25 Box Jumps (24/20 in.) 25 Sit-ups AMRAP 8 min. FITNESS 25 Fast Feet or […]

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  • WOD

    By Coach Lunney | In WOD's | on February 6, 2018

    Power Clean 3-3-3-3-3. (Across) 5 x 250-m Row Sprints   COMPETITOR To be done 45 minutes before class Back Squat 3-3-3-3-3 – Use the heaviest weight possible on each set. PART 2: COMPETITOR Do the gym programming (RX’d or competitor) for the day. Rest 15 minutes For time: 30 Muscle ups (Rings) – Goal is […]

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