128 S. Southwinds Ave Ste 6, Farmington, AR 72730

Archive for Month: October 2016

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11.01.16 WOD

Warm Up Strength – Bench Press 3×5@ 65/75/85% Superset with 7 Strict Pull Ups Metcon – 4 Rounds for Time 24 Sit Ups 18 Box Jump Overs    24/20 12 Thrusters                 115/75

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10.31.16 WOD

Warm Up Strength – Back Squat 3×5 @ 65/75/85% Superset :30 sec side plank Metcon – 15.4 8 Min AMRAP 3 HSPU 3 Cleans 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans……. Every 3 rounds, the Cleans go up 3 reps Weight – 185/125

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Saturday Open Gym!!

Open gym @9AM Partner/Team WOD @10AM

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10.28.16 WOD

Warm Up Strength – Snatch Balance + OHS Every 90 seconds for 9 Minutes Metcon – 5 RFT 50 DU 25 Push Press      75/55

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10.27.16 WOD

Warm Up Strength – 1 PC + 1 Clean + 1 Jerk E2MOM for 20 Minutes Work to as heavy as possible for complex Metcon – 7 Min AMRAP 10 Thrusters        95/65 10 T2B 50 Double Unders

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10.26.16 WOD

Warm Up Strength – Deadlift 3×5 @ 45/55/65% Superset with 50 Ab Twists Metcon – 5 Rounds Complete as many reps as possible in 2 min: 3 Power Clean        95/65 6 S2OH 9 Front Squats Max Bar Over Burpees Rest 2 minutes

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10.25.16 WOD

Warm Up Strength – Bench Press 3×5 @ 45/55/65% Superset with :30 sec Handstand Holds Metcon – For Time 2 Mile Run

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10.24.16 WOD

Warm Up Strength – Back Squat 3×5 @ 45/55/65 % Superset with :30 sec side planks Metcon – 5 Rounds for Time 20 Wall Balls        20/14 10 Pull Ups

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Saturday Open Gym!!

9AM Open Gym 10AM Partner WOD Bring a friend!!

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10.21.16 WOD

Warm Up Olympic Lifting – Snatch Take 15 min to work to a heavy snatch. Metcon – For Time 15-12-9 Calorie Row Burpee over Rower