Posts tagged situp
Workout of the Day - April 11, 2019

Strength
Snatch Pulls:
- 1x4 @ 85%
- 1x3 @ 90%
- 2x2 @ 95%

Partner WOD
For time:
- 10 Air Squats
- 10 Sit-ups w/ Medball toss
- 100m Run w/ Medball
- 20 Air Squats
- 20 Sit-ups w/ Medball toss
- 200m Run w/ Medball
- 30 Air Squats
- 30 Sit-ups w/ Medball toss
- 300m Run w/ Medball
- 40 Air Squats
- 40 Sit-ups w/ Medball toss
- 400m Run w/ Medball

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Workout of the Day - March 21, 2019

Strength
- 1RM Clean

WOD
18 Minute AMRAP:
- 3 Minutes of Abmat Sit-ups
- 3 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 3 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Minutes of Abmat Sit-ups
- 2 Minutes of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 2 Minutes of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 1 Minute of Abmat Sit-ups
- 1 Minute of Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
- 1 Minute of Devil Press (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)

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Workout of the Day - February 20, 2019

Due to inclement weather, the noon & evening classes will be cancelled! (Updated 8:00am)

Skill
- Weighted Abmat Sit-ups - 4x10
- Weighted Plank - 3x45 Seconds
- Weighted Wall Sit - 3x1 Minute

Pre-WOD
- Take 15 minutes to warm-up Clean & Jerk and work on technique

WOD
12-9-6:
- Clean & Jerk (Rx: 185#/110#, L2: 145#/90#, L3: 105#/65#)
- Handstand Push-ups (L2: w/ pad, L3: Pike Presses)

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Workout of the Day - February 7, 2019

Skill
- Weighted Abmat Sit-ups - 3x10
- Weighted Plank - 3x30 Seconds
- Weighted Wall Sit - 3x1 Minute

WOD
12 Minute AMRAP:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 15 Toes to Bar (L2: Knees to Elbows, L3: Hanging Knee Raises)
- 15 Hang Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)

Cool Down
- 10 V-Ups
- 30 Russian Twists (1, 2, 3…)
- Banded Shoulder Stretch (30 Second Hold)
x4

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Workout of the Day - July 28, 2018

"Moszer"

9 rounds for time:

  • 200 Meter run
  • 6 Air Squats
  • 6 Pull Ups
  • 6 Box Jumps 24/20
  • 6 Burpees
  • 6 Sit Ups
  • 6 Lunges
  • 6 Kettlebell Swings 53/35, 35/20

In honor of Fargo, ND police officer Jason Moszer (33) killed in the line of duty Feb 11, 2016, from a gunshot wound. Jason responded to a report of domestic violence in which suspect’s son had called dispatchers and said the man had fired a gun at his mother. Jason was shot inside the home and died the next day from his wounds.

Workout of the Day - Saturday July 14, 2018

"Zachary Tellier"

For time:

  • 10 Burpees
  • 10 Burpees, 25 push ups
  • 10 Burpees, 25 push ups, 50 lunges
  • 10 Burpees, 25 push ups, 50 lunges, 100 sit ups
  • 10 Burpees, 25 push ups, 50 lunges, 100 sit ups, 150 air squats

Sgt. Zachary D. Tellier, 31, of Charlotte was a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007 of wounds sustained while on a ground patrol in Afghanistan.

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