Posts from the ‘Blog’ Category

  • New Logo

    Tuesday, August 26

    August 25th, 2014 | Blog | Justin | No Comments

    Strength: Front Squat 10 @ 65% 8 @ 70% 6 @ 75% 2 x 4 @ 80% -no more than 2 min b/w sets WOD: For Time: 30 cal row 25 toes to bar 20 overhead squat (115/75) 20 toes to bar 15 overhead squat 30 cal row

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  • New Logo

    Monday, August 25

    August 24th, 2014 | Blog | Justin | No Comments

    Strength: 5 x 1 Power Clean + 1 Hang Squat Clean WOD: 3 Rounds For Time: 24 KB Swings (24/16) 18 Med Ball Sit Ups (14/10) 16 Box Jump Up & Overs (24/20)  

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  • New Logo

    Friday, August 22

    August 21st, 2014 | Blog | Justin | No Comments

    Strength: Alternating on the minute for 8 minutes (4 sets each) AMRAP strict Handstand push-ups 4 x 8 Front Rack alternating lunges (4 each leg). Use a weight that is challenging but light enough so that you can: Maintain midline stability Neutral hip position Smoothly drive out of the bottom of every rep Immediately following […]

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  • 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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