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

Archive for Month: January 2017

slide

02.01.17 WOD

5:30, 8:30AM, 4:30, 5:30, 6:30PM Warm Up Strength – Deadlift 20 Min to build weight over 6 sets Metcon – For Time 30-20-10 KB Swings       53/35 S2OH               115/75 Pull Ups

slide

01.31.17 WOD

5:30, 8:30AM, 4:30, 5:30, 6:30PM Warm Up Strength – Strict Press E2MOM for 10 Min Metcon – Every 8 Min for 4 Sets 500m Row 400m Run 25 Push Ups

slide

01.30.17 WOD

5:30, 8:30AM, 4:30, 5:30, 6:30PM Warm Up Strength – Back Squat E2MOM for 10 Min Metcon – For Time 9 Thrusters      135/95 18 T2B 7 Thrusters 14 T2B 5 Thrusters 10 T2B

slide

01.27.17 WOD

5:30, 8:30AM, 4:30, 5:30PM Warm Up Strength – OHS 12 Min E2MOM 2-3 Reps Metcon – 16.1 20 Min AMRAP 25ft OHLunge       95/65 8 Bar Facing Burpees 25ft OHLunge 8 C2B Pull ups

slide

01.26.17 WOD

8:30AM, 4:30, 5:30, 6:30PM No 5:30AM Thursdays Warm Up Strength – Strict Press E2MOM for 16 Min 2 Reps Metcon – 18 Min EMOM Min 1 – 15 RKB Swings      70/53 Min 2 – 15 Push Press Min 3 – 45 Double Unders

slide

01.25.16 WOD

5:30, 8:30AM, 4:30, 5:30, 6:30PM Warm Up Strength – Clean E2MOM for 20 Min Metcon – 10 Min AMRAP 5 G2OH 10 Bar Over Burpee 15 Pull Ups

slide

01.24.17 WOD

5:30, 8:30AM, 4:30, 5:30, 6:30PM Warm Up Skill – E3MOM for 18 Min 1- Rope Climbs, 4 ascents 2- Handstand Holds 3- Hollow Body, accumulate 2 Min Metcon – Two Rounds for Max Reps 3 Min Row for Cals 2 Min HSPU 1 Min Pull Ups Rest 3 Min

slide

01.23.17 WOD

5:30, 8:30AM, 4:30, 5:30, 6:30PM Warm Up Strength – Back Squat E2MOM for 16 Min 5@55% 5@65% 3@75% 2@85% 1@90% 1@95% 8@65% 10@55% Metcon – For Time 50 Wall Balls 25 T2B 40 Wall Balls 20 T2B 30 Wall Balls 15 T2B

slide

Open Gym and Partner WOD

9AM Open Gym 10AM Partner WOD

slide

01.20.17 WOD

5:30, 8:30AM, 4:30, 5:30PM No 6:30PM on Fridays Warm Up Skills – E2MOM for 18 Min 1) Muscle Up Progressions 2) Handstand Walks 3) L- Hang Metcon – 3 Min AMRAP 400m Run Burpee T-2-B Rest 2 Min and repeat 3x