default_thumb

4/1717-4/21/17

Posted by & filed under Uncategorized.

Monday Strength/Skill: Front squat 3×6 80% Met-Con: “Hitman” 4rds 10 Front squats 155/105 10 pull ups 10 bar facing burpees roll quads/low Focus on driving up against the bar with the whole hand. This is called an active rack. You can front squat a lot more for reps this way. The WOD is a burner…. Read more »

default_thumb

4/10/17-4/14/17

Posted by & filed under Uncategorized.

  Sampson, wall stretch, spiderman then 3×10 sotts/pvc Monday, April 10th Strength/Skill: Back squat 3×7 @75% Superset Bulgarian Split Squats 8L/8R Met-con: 3 Rounds for time of: 400 Meter Run 20 Goblet Squats (70/53) 6 Strict Pull Ups Roll lower back/calves More squats! As long as we squat heavy 1x week, all of our lifts… Read more »

default_thumb

Wods 4/3/17-4/7/17

Posted by & filed under Uncategorized.

  Monday, April 3rd Strength/Skill: 3 Press + 3 Push Press + 3 Push Jerk x 5 Rope Climb skills Met-con: 5 Rounds for time of: 8 Dumbbell lunges (held at sides) (45/25) 8 Dumbbell Push Press 2 Rope climbs 30 situps The strength is a repeat from a few weeks ago meant to develop… Read more »

default_thumb

3/27/17-3/31/17

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 8 Minutes of: Snatch x 1 Metcon: AMRAP in 20 minutes of: 200 Meter Run 2 snatches @ 50% add every round-if you fail go back 2 rds and max rds in remaining time This the strength benchmark for the next benchmark. he goal is to make small increases the whole… Read more »

default_thumb

WODS 3/20-3/24/17

Posted by & filed under Uncategorized.

Monday, March 20th Strength/Skill: Front Squats 3×8 @ 75% Superset 15 V-Ups (advanced hold Wall Ball) metcon: 800 Meter Run then, 4 Rounds for time of: 12 Front Rack Lunges (155/105) 12 Toes to Bar If you haven’t guessed, the goal is strength maintainance throughout the open, though some of you may see some increases…. Read more »

default_thumb

Wods 3/13/17-3/17/17

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 10 Minutes of: Hang Snatch x 2 @ 60-70% Metcon: 3 Rounds for time of: 25 Wall Balls (20/14) 10 Hang Power Snatch (95/65) 400 Meter Run This is a lung burner. Think Helen. We want the Wallball unbroken as well as the snatch. The weight is intended to be light…. Read more »

default_thumb

3/6-3/10

Posted by & filed under Uncategorized.

Monday Strength/Skill: EMOTM for 12 Minutes of: Power Clean x 2 Metcon: 4 Rounds of Max Reps: 1 Minute Row/Bike 1 Minute Power Cleans (115/75) 1 Minute V-Ups Rest 1 Minute This is meant to train high reps max effort high heart rate. We want a complete minute of effort each rd. Go lighter on the… Read more »

default_thumb

2/27-3/3

Posted by & filed under Uncategorized.

Monday Strength/Skill Back Squat 4×5 @ 80% GHD Sit Ups 3×10 Toes to Bar progression Metcon: 3 Rounds for time of: 18 Front Rack Lunges (115/75) 15 Toes to Bar Then 800 meter run We train hip extension all the time, the GHD serve to create balance by adding in hip flexion. Scale with v-ups. For… Read more »

default_thumb

Wods 2/20-2/24/17

Posted by & filed under Uncategorized.

Monday Deadlift skill work “Street Fight” 25 min Partner AMRAP 1 does a full round while the other rests 12/9 cal row/bike 8 Deadlift 185/125 6L/6RSingle arm KB PP 53/35 32 dbl unders Nutrition challenge benchmark wod.  Should be light and fast!  We will spend some time holding positions during the deadlift review as well… Read more »

default_thumb

Beach WOD for 2/19 CANCELED

Posted by & filed under Uncategorized.

Sorry to bum you guys out but we are going to cancel the beach WOD planned for 2/19.  It’s supposed to be raining all weekend and since it would be a game time decision as to whether or not we should do we are going to cancel it and reschedule it for Sunday 3/12.  Hopefully… Read more »