Posts from the ‘Blog’ Category

  • New Logo

    Friday, June 5

    June 4th, 2015 | Blog | Coach | No Comments

    Next week is testing week: Begin to really set your intentions & focus on your goals for next week. We will be de-loading & tapering down as this week goes on. Keep focusing on mobility, recovery, mechanics, rest, hydration & nutrition! Get ready to set some personal records next week. Skill: High Hang Clean 6 […]

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  • New Logo

    Thursday, June 4

    June 3rd, 2015 | Blog | Coach | No Comments

    Next week is testing week: Begin to really set your intentions & focus on your goals for next week. We will be de-loading & tapering down as this week goes on. Keep focusing on mobility, recovery, mechanics, rest, hydration & nutrition! Get ready to set some personal records next week. Strength Overhead Squat (no measure) […]

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  • New Logo

    Wednesday, June 3

    June 2nd, 2015 | Blog | Coach | No Comments

    Next week is testing week: Begin to really set your intentions & focus on your goals for next week. We will be de-loading & tapering down as this week goes on. Keep focusing on mobility, recovery, mechanics, rest, hydration & nutrition! Get ready to set some personal records next week. Skill: 15 minutes to work […]

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  • New Logo

    Tuesday, June 2

    June 1st, 2015 | Blog | Coach | No Comments

    Skill: 15 minutes to work/build up to: 3 Position Snatch Do not exceed 60%. Focus on speed & perfect mechanics. WOD: Metcon (AMRAP – Reps) 10 min clock 5 x 1:25 rounds, rest :35 b/w rounds – 12 Burpees – AMRAP KB Swings (70/55) Decrease Burpees by 1 each round. 10 min mark begin Cashout: […]

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    Monday, June 1

    May 31st, 2015 | Blog | Coach | No Comments

    06/01/2015 Strength Back Squat 6 x 2 @ 95% WOD Metcon (AMRAP – Reps) 6 min clock :42 on, :18 off for 6 minutes – 5 Thrusters (135/95) – AMRAP Pull-ups Goal is to work with heaviest thrusters possible while moving efficiently and unbroken on all 6 sets. Scale pullups so that you are able […]

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  • New Logo

    Friday, May 29

    May 28th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (AMRAP – Reps) 23 min running clock 4 x 5 min rounds – rest 1:20 b/w rounds – 600m Run – AMRAP KB Swings – 600m Row – AMRAP Box Jump Up & Overs – 600m Run – AMRAP Toes through Rings – 600m Row – AMRAP Double Unders Immediately following last round, […]

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  • New Logo

    Thursday, May 28

    May 27th, 2015 | Blog | Coach | No Comments

    Strength:Front Squat 6 x 2 @ 98% WOD:Metcon (AMRAP – Rounds and Reps)AMRAP 12- 200m Run- 2 Wall Climbs- 15 Wall Ball ShotsIncrease Wall Climbs by 1 each round,and Wall Ball Shots by 3.

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  • New Logo

    Wednesday, May 27

    May 26th, 2015 | Blog | Coach | No Comments

    Strength: Power Clean 2 reps every minute for 10 minutes. Score total load lifted over the course of 10 minutes. May only take 2 attempts each minute. WOD: Metcon (Time) 8 minute clock On the minute for 7 minutes for total working time. – 5 Lateral Bar Hop Burpees – 6 Hang Power Snatch (115/75) […]

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  • New Logo

    Tuesday, May 26

    May 26th, 2015 | Blog | Coach | No Comments

    WOD: Metcon (Time) 7 rounds for total working time – 150/120m Row – 7 Shoulder to Overhead (115/75) – 12 Box Jumps (24/20) Rest 1 min b/w each round. Subtract 6 min of rest for total working time.

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    Friday, May 22

    May 21st, 2015 | Blog | Coach | No Comments

    Memorial Day Murph Challenge. Next Monday at 9:30am. All are welcome. Come out & support the LT. Michael P. Murphy Memorial Scholarship Foundation. Sign up at TheMurphChallenge.com and get an official 2015 Murph tee! WOD: Metcon (Time) For time – 22 min cap – 400m Run – 14 Hang Snatch (95/65) No more than 60% […]

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