Dodge City, KS 67801
121016 "Open WOD"
1. Clean and Jerk
5 x 1 reps, Across
2. Open WOD 12.5
7 minute up ladder (3-6-9-12….) of:
Thrusters (100,65)
C2B Pull ups
121015 "Diane"
1. Snatch
3 x 2 Reps
2. Diane
21-15-9
Deadlift (225, 155)
Handstand Push Ups
121013 "Team WOD"
No WOD at the gym Saturday 10/13!
50 push ups
50 squats
50 sit ups
50 burpees!!
Post your time in the comments section! Don’t forget to warm up and stretch!!’
121012 "Fun Day Friday"
Please note; today Friday, October 12 there will only be a 5:30 class!!! Thank you!
Fun day Friday!!!
1 Rep Max
2. Bench
1 Rep Max
3. Run
10 x 100 Meters on the Minute
121011"Yoga/Rest Day"
Yoga class TONIGHT! $5 a class, every Thursday at 7:30pm! Come stretch with us!!
121010 "Pull Ups"
Max pull ups in 8 minutes! You can not take your
hands off the bar more than 6 times!
121009 "Black and Blue"
“Black and Blue”
5 Rounds For Time:
10 Power Cleans (135, 95)
10 Burpees
121008 "Nancy"
1. Snatch
3 x 2 Reps
2. “Nancy”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95,65)
121005 "Fight Gone Bad"
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 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.
