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AXLE Strength 1-29-19

January 29, 2019/in Fitness /by Kare Williams

Strength #1

Sandbag BEAR hug carry

5 sets 100m

Grab a heavy bag, give it a hug and WALK 

Strength #2

Cuban Press

5×4  #35/45

EMPTY BAR ONLY!

AXLE Strength 1-2-19

January 2, 2019/in Fitness /by Kare Williams

Front Rack Reverse Lunges

5 x 10

5 Rounds

10 DB Snatches
30 sec Enterprise
30 sec pinch plate hold

Rx 35 / 50

AXLE Strength 11-7-18

November 6, 2018/in Fitness /by Kare Williams

Drop Snatch
5 x 3

Stay lighter, focus on speed under the bar

High Hang Snatch

5 X 3

Building sets, with good form, focus on hip speed

Squat Snatch

5-5
3-3-3
1-1-1-1

 

 

Rowing WOD 10-14-18

October 13, 2018/in Fitness /by Kare Williams

METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

LOTS AND LOTS OF METERS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

ITS THE LAST WEEKEND!!!!!!!!!!!!!!!!!

WOD 10-13-18

October 12, 2018/in Fitness, WOD /by Kare Williams

NO CLASSES TODAY!!!

Come cheer on the athletes!!!

First Heat starts at 9AM!!!

WOD 10-9-18

October 8, 2018/in Fitness, WOD /by Kare Williams

Warm Up

3 min easy row

5 x
10 stroke on
10 strokes off

-5 min rest with stretches: couch, hamstrings, back

Assessment

1 min weighted plank

WOD

5 K row

WOD 9-21-18

September 20, 2018/in Fitness /by Kare Williams

Warm Up

1000 meter row
sprint 5 strokes every 100 meters

20 arm circles
20 elbow circles
20 wrist circles

wrist stretches

PVC shoulder series

WOD

Related image

ROWING WOD 9-16-18

September 15, 2018/in Fitness /by Kare Williams

Warm Up

3 Min easy row
20 stroke pyramid
3 min stretch

Long distance stroke rate work…. Let’s get some meters for the Fall Challenge

2 Rounds

3 min 22-24 s/m
-1 min rest-
2 min 26-28 s/m
-1 min rest-
1 min 30-32 s/m
-1 min rest-
2 min 26-28 s/m
-1 min rest-
3 min 22-24 s/m

– 2 min rest-

WOD 8-30-18

August 31, 2018/in Fitness, WOD /by Kare Williams

2 X

3 min AMRAP

3 box step overs
3 plank down and ups

6 box step overs
6 plank down and ups

9-12-15 etc.. keep adding 3 reps each round until time limit.

-2 min rest-

3 min AMRAP

3 Dips
1 parking lot sprint

6 dips
1 parking lot sprint

9-12-15 etc… keep adding 3 reps each round until time limit

– 2 min rest, then start second round-

Fire Factory

July 14, 2018/in Fitness /by Kare Williams

Fireman’s Carry skill practice

  • Pair up with someone of equal build and take turns carrying each other 50ft.
  • 30 minute AMRAP (2 Person Teams)Iditarods 100ft (outside)
    • One partner sits on the sled whilst the other pulls them 100ft then switch and pull back

    Sandbag Lunges 50ft (inside)

    • One partner carries a sandbag 50ft while Lunging. The other partner then lunges the sandbag back 50ft.

    Tire flips 100ft (outside)

    • Partners flip a tire 50ft down and back. They can rotate flips or one does 50ft down and the other does 50ft back.

    Mace Bell Joust 40 reps (inside)

    • Each partner performs 20 Mace Bell Jousts. Break up reps as needed.
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