Thursday 4.27.17

Thursday 4.27.17

Strength/Skill: Deadlift, 4 x 3 singles, every 90 seconds WOD: Cash in:  Randy–75 snatches for time (75/45) 3 min rest/record score 7 min cap 8 min AMRAP: DL (225/155)–2, 3, 4, 5…etc Lateral burpees–2, 4, 6, 8…etc The News: Community...
Wednesday 4.26.17

Wednesday 4.26.17

Strength/Skill:  Cleans 10 Cleans for time, at 85% 6 min cap WOD: 4 Rounds every 4 minutes perform: 15/12 Bike cals 10 muscle cleans (115/75) 20 Wall Balls (20/14) 50 Double Unders if you are able to complete each round in under 4 minutes, you rest until the 4 minute...
Tuesday 4.25.17

Tuesday 4.25.17

Strength/Skill: Back Squats EMOM from 0:00 to 3:00, 3×3 @ 80% of 1RM (work on the minutes 0:00, 1:00, and 2:00) rest/adjust weights (3:00-4:00) from 4:00 to 7:00, 3×2 @ 85% of 1RM (work on the minutes 4:00, 5:00, and 6:00) rest/adjust weights (7:00-8:00)...
Monday 4.24.17

Monday 4.24.17

Strength/Skill: Bench Press, 4 x 5, every 2 minutes WOD: 3 Rounds 1)  15 – 12 – 9 S2O (135/85) Box Jumps (24/20) 2 min rest 2)  12 – 9 – 6 Clean and Jerk (135/85) Box Jumps (24/20) 2 min rest 3)  9 – 6 – 3 Thruster (135/85) Box...
Friday 4.21.17

Friday 4.21.17

Strength/Skill: Snatch Grip Deadlift, 4 x 5 progressively increase load Every 90s perform a set WOD: Splits for time Thruster: 21 (95/65)  – 15 (115/80) – 9 (135/95) T2B: 15 – 15 – 15 WB (30/20) 15 – 15 – 15 Perform 21 Thrusters, 15...
Thursday 4.20.17

Thursday 4.20.17

Strength/Skill: Clean Pulls, 5 x 3, start at 75%, every 90 seconds Increase weight each set while maintaining Integrity of Form WOD: Ladder, for time 10 – 1 Pistols (2 for 1) 1 – 10 Power Cleans @ 60% 17 minute cap After Party Pump: 10-8-6-4-2 Bent Over...
Wednesday 4.19.17

Wednesday 4.19.17

Strength/Skill:  30 HSPUs for time, 5 min cap WOD: AMRAP Cash In: 2 mins max bike cals record score 10 min AMRAP 10 KB step-overs (70/50) 15 HSPUs 20 Abmat situps record score Cash Out: 2 mins max bike cals record score The News: Community Spotlight: Kyle McSpedon,...
Tuesday 4.18.17

Tuesday 4.18.17

Strength/Skill: Push Press, 5 x 3, every 90 seconds no percentage, work up to a heavy load not a Push Jerk WOD: 12 min Partner AMRAP 15 S2O (115/75) 15 SDHP (115/75) 15 Front Squats (115/75) partners can switch whenever rest 1 min, record score then, you and Partner...
Monday 4.17.17

Monday 4.17.17

Strength/Skill: Back Squats, 4 x 5 @ 70%, every 2 minutes Pause at bottom WOD: Chipper 800m run (row 750m if raining) 200 double unders 50 American KB swings (70/50) 50 HRPUs 50 C2B pullups 25 min cap The News: Community Spotlight: Kyle McSpedon, Mike Isabella Check...
Friday 4.14.17

Friday 4.14.17

Strength/Skill:  Weighted Step-ups, Barbell in Back-rack 24/20 in box, 4 x 4-6 reps each leg if you’re able to do 6 each leg, go heavier on the next set WOD:   Ladder for Time 5 – 10 – 15 – 10 – 5 of: S2O (115/75) Front Squats (115/75) 25...
Thursday 4.13.17

Thursday 4.13.17

Strength/Skill:  Snatch Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Snatch 1 High Hang (Hip), Squat Snatch without dropping the barbell WOD:  21 – 15 – 9 – 6 – 3, of: Overhead Squat (95/65) Ring Pushups (mod: HRPUs) KB...
Wednesday 4.12.17

Wednesday 4.12.17

Strength/Skill:  Toes to Bar, 50/30 for time, 5 min cap Did this on February 8th WOD:  20 min Partner AMRAP 20 Wall Balls (20/14) 20 KB SDHPs (70/50) 50 Double Unders 20/15 Cals on Rower One partner must be holding a slam ball (50/30) for the other to be working on...
Tuesday 4.11.17

Tuesday 4.11.17

Strength/Skill:  Back Squats, 4 x 3 @ 85%, every 2 minutes WOD:  AMRAP & Max Calories 4 Rounds; 3 mins of work/1 min of rest/1 min of Max Bike Cals: from 0 – 3:00 7 Pullups 10 KB Goblet Squats (70/50) 7 HSPUs rest 1 minute (3:00 – 4:00) 1min Max Cal...
Monday 4.10.17

Monday 4.10.17

Strength/Skill:  Clean Complex, 5 x 1, every 90 seconds 1 Complex consists of: 1 Power Clean to 1 Low Hang, Squat Clean Smooth Transition Progressively Increase the Load WOD:  3RFT 20 Box Jumps (24/20) 8 Hang Power Cleans (155/105) 3 Rope Climbs (mod: 5 ) 12 min cap...
Friday 4.7.17

Friday 4.7.17

Strength/Skill: Bench Press, 10-8-6-4-2 reps, every 90 seconds WOD: 5 rounds, E4MOM 10 Slam Ball over shoulder (50/30) 15 American KB swings (70/50) 15 Box Jump overs (24/20) 10 Pistols (1 for 1), adjust reps if too easy record splits goal is to finish each round at...