Community Effort!

Thanks for putting our gym back together. Community effort. The reason our gym is the best. Helping and serving. Great job guys and gals.

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Strong Showing at Republic Tiger Tri!

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Assault Runner Challenge August!

During the month of August we will introducing our Monthly Challenge series again. With COVID, we got sidetracked a bit. We will introduce challenges each day during the month of August. This month we will be using the Assault Runner.

If your looking to get acclimated to the new runners and need to improve your running, then give it a try. Each challenge should take no longer than 5-15 minutes extra a day.

These will need to be performed on your own time at the gym. Be on the lookout each week. Hope to see everyone jumping in on the challenge.

Also these challenges will be loaded onto WODIFY so you can track your times.

WEEK 1:

Monday, August 3rd:

5x:30 second intervals; Walk or Rest :30 seconds B/T Intervals.

Reset Runner and then run 100 meters within :30 seconds.

Tuesday, August 4th:

4x:45 second intervals; Walk or Rest :45 seconds B/T Intervals.

Reset Runner and then run 150 meters within :45 seconds.

Wednesday, August 5th:

Rest Day or Make Up one of the above challenges from Monday or Tuesday.

Thursday, August 6th:

3×1:00 minute intervals, walk or rest 1:00 B/T Intervals.

Reset Runner and then run 200 meters within :60 seconds.

Friday, August 7th:

3 x :30 seconds, walk or rest :30 seconds.

1 x 100 meter run within :30 seconds.

2 x :45 seconds, walk or rest :45 seconds.

1 x 150 meter run for time within :45 seconds.

1 x 1:00 minute run, walk or rest 1:00.

1 x 200 meter run for time.

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WODS for the Week of 8.2.2020

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Short Interval Monday, 8.3.2020 @5:30 pm

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tosh 3.0

Each athlete can pick which option they want. Do you want to do 3.1, 3.2 or 3.3?  You pick which option this week.

TOSH 3.1

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Thirty Five Minute Running Clock:

0:00 – 7:00

Run three minutes for distance.

Rest :30

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

7:00 – 9:00 Rest

9:00 – 14:00

Run 2:00 minutes for distance.

Rest :30 seconds.

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

14:00 – 16:00 Rest

16:00 – 19:00

Run :60 seconds for distance.

Rest :30 seconds.

Run back to start line in an attempt to match or beat your distance ran. Rest remaining time.

19:00 – 22:00 Rest

22:00 – 25:00

300 meter run (Scale 200M)

25:00 – 28:00

300 meter run (Scale 200M)

28:00 – 30:00

300 meter run (Scale 200m)

30:00 – 32:00

300 meter run. (Scale 200m)

32:00 – 33:00 

150 meter run (Scale 100m)

33:00 – 34:00 

150 meter run (Scale 100m)

34:00 – 35:00 

150 meter run. (Scale 100m)

Done.

You will score your slowest 300 and 150 meter time at the end.