Posts from the ‘Blog’ Category

  • New Logo

    Friday, October 24

    October 23rd, 2014 | Blog | Coach | No Comments

    Strength: Front Squat 2 reps on the minute for 7 minutes @ 80% WOD: For Time: 200m run 10 Hang Power Snatch – no more than 65% of Snatch 1rm 400m run 25 Overhead Squat 200m run 10 Hang Power Snatch 50 Lateral Bar Hops

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  • New Logo

    Thursday, October 23

    October 22nd, 2014 | Blog | Coach | No Comments

    Strength: Strict Press 8 minutes to build to 1rm WOD: 19 min clock Minutes 19:00 – 13:00: EMOM for 6:00, 1 push press + 3 push jerk (1rm strict press) Minutes 13:00 – 10:00: 500m row for time Minutes 10:00 – 7:00: 15 Burpee Pullups for time Minutes 7:00 – 4:00: 500m row for time […]

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  • New Logo

    Wednesday, October 21

    October 21st, 2014 | Blog | Coach | No Comments

    Schedule Update: AM classes on Mondays, Wednesdays & Fridays are now at 5:30am & 6:30am. Beginner classes on Wednesday mornings are at 6:30am. Strength: Bench Press 4 x 4 Bent Over Single Arm Row 4 x 6 – each arm WOD: 9 Minute Clock AMRAP KB Snatch (24/16) To begin the workout & every 3rd […]

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  • New Logo

    Tuesday, October 21

    October 20th, 2014 | Blog | Coach | No Comments

    Schedule Update: AM classes on Monday’s, Wednesday’s & Friday’s are now 5:30am & 6:30am. Strength: Pause Back Squat 4×4 @ 85% – Base 85% off of 3rm est. 10/13/2014 Strict Weighted Pullups 3×6 – Least assistance or most resistance possible WOD: 4 rounds for time: 15 wall ball shots (20/14) 18 Box Jumps (24″/20″) - work […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Monday, October 20

    October 19th, 2014 | Blog | Coach | No Comments

    Schedule Reminder: Starting this week – Monday, Wednesday and Friday AM classes will begin at 5:30am and 6:30 am. Strength: Power Clean & Push Jerk Take 10 minutes to build to heavy double ( touch and go) not necessarily 2rm. Focus on mechanics – smooth, efficient, touch and go reps. WOD: 9 minute clock 2 […]

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  • New Logo

    Friday, October 17

    October 16th, 2014 | Blog | Coach | No Comments

    Strength: Front Squat 3 x 5 @ 80% WOD: 12 minute clock 5 x 2 min rounds, :30 rest b/w each rounds. 200 m run 8 Front rack alternating lunges (115/75) AMRAP med ball situps (20/14)

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  • New Logo

    Thursday, October 16

    October 15th, 2014 | Blog | Coach | No Comments

    Strength: 5 x 1 Hang Power Snatch + 1 Hang Squat snatch. Squat snatch will have full pause in catch position. WOD: 12 minute clock – Alternate on the minute between the following 4 movements for time (3 sets of each): 10 Burpees 15 KB Swings (55#/35#) 35 Double Unders 3 Turkish Getup’s @ the top of the 12th […]

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  • New Logo

    Wednesday, October 15

    October 14th, 2014 | Blog | Coach | No Comments

    Strength: Split Jerk 2 reps every :90 for 9:00 (6 sets) @ 80% WOD: 4 Rounds – Each for Time: 6 Shoulder to Overhead (135/95)(no more than 65% jerk) 14 Pull Ups 14 Box Jumps (24/20) 6 Shoulder to Overhead Rest :45 after the first round Rest 1:00 after the 2nd round Rest 1:15 after […]

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  • New Logo

    Tuesday, October 14

    October 13th, 2014 | Blog | Coach | No Comments

    Strength: Deadlift 5 reps @ the top of every other minute for 10 minutes (5 sets) @ 65%. Focus on smooth, touch & go, efficient reps. WOD: AMRAP 9 Minutes 6 Power Clean (155/105) – no more than 70% 9 Hand Release Push Ups 12 Situps

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  • New Logo

    Monday, October 13

    October 12th, 2014 | Blog | Coach | No Comments

    Strength: Establish 3rm Back Squat 22X1 tempo WOD: 5 rounds – for total working time 180/150m row 12 thrusters (95/65) Rest 1 min b/w each round

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