Monthly Archives: October 2019

“ALL HALLOWS EVE” (AMRAP in 13) 6 burpees 6 v-ups 6 ball slams REST 4:00 (AMRAP in 13) 10 calorie row 31 KB swings @50/35#

IF YOU SIGNED UP FOR THE NEXT POWERFIT CYCLE CHECK THE FOLDER HOLDER FOR YOUR FOLDER. THIS WILL HAVE YOUR PAPERS TO TRACK EVERYTHING AND IF YOU ARE NEW IT WILL HAVE WHERE TO GO AND SEE THE INFORMATION VIDEO BEFORE WE START ON MONDAY STRENGTH (OT3:00 x 5 sets) 1 bench press @85% *addContinue reading “WEDNESDAY”

STRENGTH (OT1:30 x 5 sets) 1 power snatch @90% WOD (5 rounds AFAP) 12 box jumps 12 t2b 12 OHS @65% of snatch 36 double unders OPTIONAL DAILY WXTRA WORK (EMOM x 10) 8 burpees + 1 squat clean @80%

STRENGTH (OT3:00 x 5 sets) 1 front squat @85% *add weight to each set WOD (21-15-9) hang power cleans burpees to plate OPTIONAL DAILY EXTRA WORK Bike :15 sec max calories :45 sec rest *continue until reach 200 calories

SKILL (EMOM x 14) M1: 10 T2B M2: double KB front rack carry @120ft WOD (AFAP) 30 alternating DB hang snatches 50 wallballs 30 alternating DB hang snatches 50 wallballs

STRENGTH (OT1:30 x 6 sets) 2 power snatch @85% OPEN WOD 20.3 (For time:) 21 deadlifts @225/155# 21 handstand push-ups 15 deadlifts @225/155# 15 handstand push-ups 9 deadlifts @225/155# 9 handstand push-ups 21 deadlifts @315/205# 50-ft. handstand walk 15 deadlifts @315/205# 50-ft. handstand walk 9 deadlifts @315/205# 50-ft. handstand walk Time cap: 9 minutes

STRENGTH (OT3:00 x 5 sets) 3 strict press @75% *add weight to each set WOD (15 minute clock) -AMRAP in 5- 4 wall climbs 4 abmat sit-ups 4 push ups 4 air squats 4 KB swings -AMRAP in 4- 6 abmat sit-ups 6 push ups 6 air squats 6 KB swings -AMRAP in 3- 8Continue reading “THURSDAY”

STRENGTH (OT1:30 x 6 sets) 2 power cleans @85% WOD (EMOM x 21) M1: 15/12 cal row M2: 12/9 cal bike M3: 50 double under OPTIONAL DAILY EXTRA WORK 3000 meter row @recovery pace

STRENGTH (OT3:00 x 5 sets) 3 back squat @75% *add weight each set WOD (AFAP) 50 SDHP 50 Front rack alt. lunge 50 box jumps 50 push press 50 front squat 50 burpees OPTIONAL DAILY EXTRA WORK (4 rounds) 8 SLDL @AHAP 16 cal bike REST 1:00

THE NEXT STRENGTH CYCLE FOR POWERFIT STARTS MONDAY NOVEMBER 4th. BE SURE TO SIGN UP IF YOU WANT IN. WE WILL MAKE YOU A FOLDER TO TRACK YOUR PROGRESS IN. SKILL WORK (10-9-8-7-6-5-4-3-2-1) Strict pullups *5 strict deficit HSPU after each set WOD (3 rounds) 21 hang power cleans 21 pushups 21 v-ups OPTIONAL DAILYContinue reading “MONDAY”

STRENGTH (OT3:00 x 5 sets) 5 push press @60% * add weight each set* WOD (21-18-15-12-9) Deadlift burpees to plate

WOD “OPEN 20.2” (AMRAP in 20 minutes of) 4 dumbbell thrusters @50/35# 6 toes-to-bars 24 double-unders SCALED, TEENS, MASTERS DBs @35/20# hanging knee-raises single-unders SCALED TEENS & MASTERS 55+ DBs 20/15# sit-ups single-unders

WOD (EMOM x 30) M1: 20 hang power snatches M2: 15 abmat situps M3: 10 bench press

STRENGTH (OT3:00 x 5 set) 5 deadlifts @60% TEST WOD “NATE” (AMRAP in 20) 2 ring muscle ups 4 HSPU 8 KB Swings @70/50#

WE HAVE A FEW SCHEDULE CHANGES BEING MADE. TUESDAY NIGHT 5:30PM WILL NO LONGER BE A LEAN-FIT. IT WILL BE A GROUP HIT-FIT CLASS. THURSDAY MORNING 9:45AM & THURSDAY NIGHT 5:30PM WILL NO LONGER BE A LEAN-FIT CLASS. IT WILL NOW BE AN OPEN GYM/POWER-FIT TIME. ALL CHANGES HAVE BEEN MADE TO THE SCHEDULE FORContinue reading “TUESDAY”

We had an awesome in-house competition this year. Here are your top three dynamic duos. THIRD: Doom Patrol (Daisy & Jason) SECOND: The Thunder Bolts (John & Paulina) FIRST: The Defenders (Paul & Sheila) STRENGTH (OT1:30 x 7 sets) 2 power snatches @80% WOD (AFAP) 100 double unders 25 front squats 25 push press 50Continue reading “MONDAY”

STRENGTH (OT1:30 x 6 sets) 2 power cleans @80% TEAM WOD (AFAP) 1200 meter run (switch every 200 meter) 60 deadlifts 12 wall climbs 800 meter run (switch every 200 meter) 40 deadlifts 10 wall climbs 400 meter run (switch every 200 meter) 20 deadlifts 8 wall climbs

FLOATER EVENT “SECRET WARS” IT’S A SECRET *will be revealed Sunday* OPEN WOD 20.1 (10 rounds for time of) 8 ground-to-overheads @95/65# 10 bar-facing burpees Time cap: 15 minutes SCALED/TEENS/MASTER 55+ (10 rounds for time of) 8 ground-to-overheads @65/45# 10 bar-facing burpees Time cap: 15 minutes SCALED TEENS/MASTERS 55+ 10 rounds for time of: 8Continue reading “FRIDAY”

EVENT 4, EVENT 5, EVENT 6, EVENT 7 & EVENT 8 “ENDGAME” *15 MIN CLOCK* EVENT 4 – 3:00 max reps Devil press @40/25# EVENT 5 – 3:00 max reps power snatch @75/55# EVENT 6 – 3:00 max reps demon press @40/25# EVENT 7 – 3:00 max reps thruster @75/55# EVENT 8 – 3:00 maxContinue reading “THURSDAY”

EVENT 3 “PLANET HULK” *EMOM x 6* 3 deadlifts-2 cleans-1 Shoulder OH *three lifts per partner, one each minute *score is total of all 6 lifts *must go up in weight each lift *not allowed to go down in own weight *if miss a lift you are done for that minute. You will not beContinue reading “WEDNESDAY”

ATTENTION! THE TEAMS FOR THIS WEEKENDS IN HOUSE COMPETITION WILL BE POSTED ON THE NEW FACEBOOK PAGE FOR THE GYM. SINCE WE HAVE WENT BACK TO OR REGULAR GYM NAME WE HAD TO DO A NEW FACEBOOK PAGE. SO IF YOU WANT TO SEE ANYMORE POST OR IF YOU WANT TO KNOW YOUR TEAMMATE, SEARCHContinue reading “TUESDAY”

EVENT 1 “WORLDS FINEST” *22 MIN CAP* (5 rounds) 300m run (both-together) 30 wallballs @20/10 (15/15 reps) 30 box jumps overs @40” (1/1 take turns). *movement standards will be posted with a video on Instagram & Facebook. So keep an eye out. STRENGTH (OT3:00 x 5 sets) 1 press @80% *add weight to each setContinue reading “MONDAY”

ALL WORKOUT DETAILS WILL BE RELEASED THROUGH THE WEEK NEXT WEEK STARTING ON MONDAY. STRENGTH (OT3:00 x 5 sets) 3 deadlifts @75% *add weight to each set WOD (AFAP) 55 calorie row 55 HSPU 55 deadlifts 55 wallballs OPTIONAL DAILY EXTRA WORK (EMOM x 14) M1: 10 bench press @155/105# M2: 45 sec. max repContinue reading “SATURDAY”

THE LAST EVENT OF THE DYNAMIC DUO IN HOUSE COMPETITION IS…… ENDGAME will have the following movements and a time CAP of 15 minutes. demon press snatch devil press angel of death press thruster TRACK DAY (10 rounds) 300 meter fast run 300 meter easy run

THE FOURTH EVENT FOR THE DYNAMIC DUO IN HOUSE COMPETITION IS…. EVENT 4 SECRET WARS DETAILS ARE SECRET UNTIL THE DAY OF THE COMPETITION. THIS WILL BE A FLOATER WOD. WOD (5 rounds) 10 power cleans 25 push ups 10 T2B REST 2:00 SKILL WORK (EMOM x 6) M1: 7 strict pullups M2: 30 sec.Continue reading “THURSDAY”

THE THIRD EVENT FOR THE DYNAMIC DUO IN HOUSE COMPETITION WILL BE….. EVENT 3 PLANET HULK is 6 minutes long and will include the following movements deadlifts cleans Shoulder OH STRENGTH (OT1:30 x 6) 2 power snatches @80% WOD (AFAP) 50-40-30-20-10 KB swings Goblet squats OPTIONAL DAILY EXTRA WORK (EMOM x 20) M1: 14 OHSContinue reading “WEDNESDAY”

THE SECOND WORKOUT OF THE DYNAMIC DUO IN HOUSE COMPETITION IS…. EVENT 2 FLASH POINT has the following movements and a time CAP of 5 minute cal row cal bike burpees STRENGTH (OT3:00 x 5 sets) 3 push press @75% *add weight to each set WOD (10 rounds AFAP) 200 meter run 12 burpees OPTIONALContinue reading “TUESDAY”