Posts from the ‘Blog’ Category

  • Screen Shot 2014-08-20 at 10.12.42 PM

    Thursday, August 21

    August 20th, 2014 | Blog | Derek | No Comments

    Strength: 10 minutes to build to heaviest Snatch. WOD: 3 rounds for time. 6 snatch (70%), 400 m run, 10 chest to bar pullups.

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  • Screen Shot 2014-08-19 at 8.17.05 PM

    Wednesday, August 20

    August 19th, 2014 | Blog | Derek | No Comments

    Strength: Bench Press. 6-6-4-4. Turkish getups. 4 x 2 (Each arm) as heavy as possible. WOD: 3 x 4 minute rounds. 1 min row for cal, 2 min KB clean to push press, 1 min double unders (count best unbroken set). Rest 1 min b/w rounds.

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  • Screen Shot 2014-08-18 at 10.36.18 PM

    Tuesday, August 19

    August 18th, 2014 | Blog | Derek | No Comments

    Strength: Back Squat. 4 x 4 @ 85%. WOD: 1 min on, 1 min off for 13 minutes (7 sets). 10 thrusters (95/65) (no more than 50%) AMRAP toes to bar with remaining time each round. Rest 1 min. Cashout – 70 sit ups for time.

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  • Om Lotus

    Monday, August 18th

    August 18th, 2014 | Blog | Justin | No Comments

    Yoga tonight at 7   Strength: 5 x 1 high hang clean + 1 mid hang clean Metcon: 21 minute running clock every 3 minutes (7 rounds) 3 wall climbs 15 box jumps (24/20) low enough to rebound every rep with remaining time each round build to heaviest possible clean -score sum of heaviest clean […]

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  • Screen Shot 2014-08-17 at 3.11.44 AM

    Sunday, August 17

    August 17th, 2014 | Blog | Derek | No Comments

    9:30am – makeup wod/skills

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  • Screen Shot 2014-08-16 at 2.16.24 AM

    Saturday, August 16

    August 16th, 2014 | Blog | Derek | No Comments

    8:30am – Advanced OLY 9:30am – WoD

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  • Screen Shot 2014-08-14 at 7.38.08 PM

    Friday, August 15

    August 14th, 2014 | Blog | Derek | No Comments

    WOD: Load bar to 40% of your back squat. 26 min running clock. 4 minute clock, 1 min max thrusters, 2 minute max burpees plate, 1 min minute max back squat. Rest 1 min. 8 x 200m run on 2:00. Record time for all 8 efforts, Rest 1 min. 4 minute clock. 1 min max […]

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  • Screen Shot 2014-08-13 at 9.02.19 PM

    Thursday, August 14

    August 13th, 2014 | Blog | Derek | No Comments

    The updated judge/volunteer link can now be found on FitoberFest’s official page. Anyone who has already signed up under last years form will not have to register again. You are already on file and we’ll be in touch! Thank you so much to all of our unsung heroes! http://www.thegaragegames.com/volunteer/?eventID=299 Strength: Weighted barbell step-up. 4 x […]

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  • Screen Shot 2014-08-12 at 7.33.09 PM

    Wednesday, August 13

    August 12th, 2014 | Blog | Derek | No Comments

    Strength: Strict Press. 6 x 2 @ 85% – no more than 1 min b/w each set. WOD: 3 rounds – for total working time. 24 calorie row, 12 clean and jerk (135/95) no more than 65%. Rest 1:1

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  • Screen Shot 2014-08-11 at 6.50.08 PM

    Tuesday, August 12

    August 11th, 2014 | Blog | Derek | No Comments

    Strength: Every 2 minutes for 8 minutes (4 sets); 5 Front Squat @ 80%. WOD: 7 minute clock. Complete 12 wall ball shots @ the top of every minute, then, AMRAP pullups. Score is total pullups completed. Rest 1 min Cashout: tabata double unders.

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