January - 2017

BOOK FREE INTRO

Tuesday 1/31/17 - What Can You Do In 30 Seconds?

Tuesday 1/31/17 - What Can You Do In 30 Seconds?

MAIN WOD M-1: 15:00 EMOM: 1 Clean Start at 75%, add weight every 2-4 successful reps. M-2: 5 Rounds for Total Reps: 0:30 Row for Calories 0:30 Rest 0:30 Thrusters, 95#/65# 0:30 Rest L2: 75/55# L1: 65/35# FITNESS CLASS F-1: 15:00 EMOM: 1 Power Clean + 2 Front Squats + 2 Bar Over Burpees F-2: 5 Rounds for Total Reps: 0:30 Kettlebell Swings 0:30 Rest 0:30 Thrusters 0:30 Rest

Monday 1/30/17 - "Barbara"

Monday 1/30/17 - "Barbara"

MAIN WOD "Barbara" 5 Rounds, Each For Time: 20 Pullups 30 Pushups 40 Sit-Ups 50 Squats Rest 3:00 Between Rounds --Time Cap: 45:00 (Including Rests)-- OPTIONS L2: 5 Rounds, Each For Time: 20 Jumping Pullups 30 Modified Pushups 40 Sit-Ups 50 Squats Rest 3:00 Between Rounds L1:3-5 Rounds 10 Ring Rows 15 Push ups 20 Sit ups 25 Squats FITNESS CLASS 3 Rounds: 5:00 30/20 Cal Bike or Row Buy-In --Then AMRAP-- 5 Pushups 10 Sit-Ups 15 Squats --3:00 Rest Between Rounds-- WEIGHTLIFTING S

Sunday 1/29/2017 Team RWB "Hendrickson"

Sunday 1/29/2017 Team RWB "Hendrickson"

In honor of Staff Sargent Keith Hendrickson, 41, of Bismarck, N.D.; assigned to the 957th Engineer Company, 130th Engineer Brigade, Army National Guard, Bismarck, N.D.; attached to Task Force All American; died Jan. 24, 2004 when his convoy was attacked by an improvised explosive device north of Fallujah, Iraq. With a Weight Vest: 800 M Run then 3 Rounds 3 Rope Climbs 20 Burpees then 800 M Run JAG (Class at 3:00pm w/Jess) J-1: EMOM 10 o) 8-10 Wall Ball Shots 12/11' e) 20 SU

Saturday 1/28/17 - Interrupting Deadlifts

Friday Night Lights- Building in the Community

Friday Night Lights- Building in the Community

Everyone in Our Community shares a passion for life and wellness… and most of all caring about the community they work and live in. During the 5 weeks of Friday Night Lights competition, we are proud to announce that we will be raising money for two very worthy Organizations: Week 2 (17.2- March 3rd): At reGROUP, our mission is to strengthen the recovery community through peer-to-peer support, public education, and advocacy. Serving the 25 counties of northwest Minnesota and

Friday 1/27/17 - Bike or Row

Friday 1/27/17 - Bike or Row

MAIN WOD W:10:00 @ Easy Pace: 5 One Legged Squats (L) 5 One Legged Squats (R) 10 Stationary Inchworms 15 Hollow Rocks M-1: 3 Rounds For Time: 15 Toes-to-Bar 50' Handstand Walk --9:00 TC-- OPTIONS Level 2: 3 Rounds 15 Hanging Leg Raises 5 Wall Walks Level 1: 3 Rounds 15 Tuck Ups 30 Plank Shoulder Taps M-2: 8 Sets: Bike or Row :20 @ Max effort :40 @ Easy pace FITNESS CLASS F-1: 5 Rounds For Time: 10 Knee Raises :15 Box or Ring Support F-2: 8 Sets: Bike or Row :20 @ Max effort :

Thursday 1/26/17 - Cleaners Wanted

Thursday 1/26/17 - Cleaners Wanted

MAIN WOD W: 12:00 EMOM a) 5 Power Clean + 5 FS b) 5 Seated box jumps c) 5 Perfect Burpees M-1: Clean 1RM M-2: 5 Sets, NFT: 10 Hollow rocks 10 V Ups 10 Tuck Ups 10 Russian Twist :10 Hollow Hold FITNESS CLASS F-1: Power Clean + Front Squat 12:00 EMOM of 2-3 Reps F-2: Tabata: Push ups Sit ups Kettlebell Swings Squats WEIGHTLIFTING Snatch Push Press 5x3 Hang Power Snatch Heavy Set of 2, Then 3 Singles at Heavy Double Weight

Wednesday 1/25/17 - You Can Run If You Want To

Wednesday 1/25/17 - You Can Run If You Want To

MAIN WOD W: Muscle Up Progression M-1: Back Squat 6RM M-2: On a Clock Running Up: 0 - 5:00 Run 800m/Row 800m/Bike 1 Mile (1.6km) Max MU 5:00 - 10:00 --Rest-- 10:00 - 14:00 Run 600m/Row 600m/Bike .75 Mile (1.2km) Max MU 14:00 - 18:00 --Rest-- 18:00 - 21:00 Run 400m/Row 400m/Bike .5 Mile (.8km) Max MU OPTIONS Level 2: Jumping MU or C2B Level 1: Perfect Burpee Pull ups FITNESS CLASS W: Bar Muscle up practice F-1: Back Squat 6 Reps Every 2:00 for 8 Sets F-2: 5 Rounds: 15 Wall Ba

Tuesday 1/24/17 - Clusters & 'Shups

Tuesday 1/24/17 - Clusters & 'Shups

MAIN WOD W: Handstand Progression M-1: Power Jerk 4RM M-2: 9:00 AMRAP 9 Squat Clean Thrusters 115/75# 9 Handstand Push ups OPTIONS: Level 2: 9:00 AMRAP 9 Squat Clean Thrusters 95/65# 9 Modified Handstand Push ups Level 1: 9:00 AMRAP 9 Squat Clean Thrusters 65/35# 9 DB Push Presses or Push ups FITNESS CLASS W: Handstand/Core Work F-1: Power Jerk 4RM --15:00 Time Cap-- F-2: 9:00 AMRAP 9 Thrusters 9 Push ups (advanced: HSPU)

Monday 1/23/17 - Snatch-O-Rama

Monday 1/23/17 - Snatch-O-Rama

MAIN WOD M-1: Snatch 1RM M-2: For time: 21-15-9 Burpee Power Snatch 135/95# OPTIONS: Level 2: 21-15-9 Burpee Power Snatch 95/65# Level 1: 21-15-9 Burpee Power Snatch 65/35# FITNESS CLASS W: 6 Sets: :30 Jump Rope Practice :30 Rest F-1: 12:00 EMOM 2 Snatches Superset w/ 10 Singles or Doubles F-2: 15-12-9 For Time: Burpee Box Jump Plate Ground to Overhead 35/25 WEIGHTLIFTING Low Hang Clean 2RM 2x1 @ 2RM weight

1

2 3 4

Archive