Friday 8.18.17

Friday 8.18.17

Review: How to unload a barbell Strength/Skill: Pause Deadlifts 4 x 3, every 90 seconds, build up to a heavy set of 3 **Pause below knee on the way up Singles, no touch and go reps.  Lower weight to floor, quickly reset and go again WOD: 3 RFT 10 Ball over shoulder...
Thursday 8.17.17

Thursday 8.17.17

Strength/Skill: Back Squats 10 – 8 – 6 – 4 – 2 reps, every 2 minutes, starting at 60% Men add 15 to 20 lbs each set Women add 10 to 15 lbs each set WOD: Rounds for time Part A) 1 RFT – 7 min cap 30 C2B Pullups 30 HRPUs 30 Box Jumps...
Wednesday 8.16.17

Wednesday 8.16.17

Review: How to unload a barbell Strength/Skill: Handstand Pushups 5 minute EMOM of 5 HSPUs 5 HSPUs every minute on the minute for 5 rounds WOD: Partner AMAP Stations HSPU T2B Rope Climb 7 minutes at each station 1 minute rest/transition between stations 23 minutes...
Tuesday 8.15.17

Tuesday 8.15.17

Review: How to unload a barbell Strength/Skill: Snatch 10 reps for time at 85% of your 1 rep max 8 min cap This is a repeat workout from 5.4.17 WOD: Chipper AMRAP 40/30 Row Calories 200 Double Unders 30/20 Bike Calories 25 DB Snatches, 2 for 1, switch arms every 5...
Monday 8.14.17

Monday 8.14.17

Review: How to unload a barbell Strength/Skill: Front Squats, 4 x 5, 55%, every 2 minutes 5 Front Squats at 55% of your 1 rep max every 2 minutes for 4 rounds **2 second pause at parallel (not in the hole) WOD: 20 min AMRAP 5 Thrusters (135/85) 10 Lateral Burpees,...
Friday 8.11.17

Friday 8.11.17

Strength/Skill: Bent-over Row, Floor Press EMOM 10 – 8 – 6 – 4 – 2 reps of: Bent-over Row (even minutes) Floor Press (odd minutes) Increase weight each round You are doing 1 movement every minute on the minute Complete 10 reps of BOR, then 10...
Thursday 8.10.17

Thursday 8.10.17

Strength/Skill: Squat Clean For Time: 5 reps @ 75% 3 reps @ 85% 1 rep @ 95% 7 min cap WOD: Chipper 50/35 Bike Cals 25 Hang Cleans (155/105) 25 Front Squats (155/105) 10 Rope Climbs 24 min cap Heats 5 mins staggered If more than 16 people in class, rower 70/50 cals The...
Wednesday 8.9.17

Wednesday 8.9.17

Strength/Skill: Pistols 10 minutes to practice Goal: to find a mod that works best for you WOD: Death By SDHPs 135/95 — 1, 2, 3, 4, 5, etc. Pistols, 1 for 1 — 2, 4, 6, 8, 10, etc. BF situps 20/14 — 5, 10, 15, 20, 25, etc. Start with SDHPs. Every...
Tuesday 8.8.17

Tuesday 8.8.17

Strength/Skill: Shoulder to Overhead, 4 x 3, every 2 minutes Attempt to find a new 3RM NO Split Jerks Coaches – write old 3RMs on board, put new numbers in computer WOD: 5 RFT 50 Double Unders 12 Single-arm DB Clean & Presses, alternating every 3 reps...
Monday 8.7.17

Monday 8.7.17

Note: This Saturday the box will be closed due to CFS Beach Day Strength/Skill: Tempo Back Squats, 4 x 4, 70%, every 2 minutes, Slow Down, Fast Up 4 reps of Back Squats at 70% of your 1 rep max every 2 minutes for 4 rounds **3-second descent followed by an explosive...
Friday 8.4.17

Friday 8.4.17

Strength/Skill: Strict Pullups & HSPUs 10 – 8 – 6 – 4 – 2 Strict Pullups HSPUs (challenge yourself with these) 10 min cap WOD: Intervals, 3 Rounds: 7 Deficit HSPUs run 1 lap 14 Pullups run 1 lap 21 Burpees 2 min rest repeat 2 more times one...
Thursday 8.3.17

Thursday 8.3.17

Strength/Skill: Back Squats, 5 x 2, 85%, every 2 minutes 2 Back Squats at 85% of your 1 rep max every 2 minutes for 5 rounds WOD: Cash in, AMRAP, Cash out Cash in: 60 Wall Balls (30/20)  **record time** 7 min AMRAP: 5 SDHPs (115/75) 5 OHSs (115/75) **record score**...
Wednesday 8.2.17

Wednesday 8.2.17

Strength/Skill: Deadlift & Rope Climb For Time: 5, 3, 1 Deadlift @ 85% of 1RM 3, 2, 1 Rope Climb 10 min cap WOD: Partner Battle Part 1 (scored part) 5 RFT: 10 Deadlifts (225/155) 10 Box Jump Overs (24/20) 15 HRPUs Part 2 (transition) 1 Rope Climb 10 Pistols (1 for...
Tuesday 8.1.17

Tuesday 8.1.17

Strength/Skill: Front Squats, 5 x 4, 70%, every 90 seconds Perform 4 Front Squats at 70% of your 1 rep max every 90 seconds for 5 rounds WOD: Intervals 3 Rounds: 2 min Row for max Calories 1 min rest 2 min max Clean & Jerk reps (135/85) 1 min rest Total time...
Monday 7.31.17

Monday 7.31.17

Strength/Skill: Snatch, touch and go, 5 x 2, every 90 seconds Build up to a heavy set of 2 touch and go snatches WOD: For Time Chipper 200 Double Unders 100 Air Squats 50 Snatches (95/65) 25 Burpee Box Jumps (24/20) 20 min cap This WOD is a repeat of 2.6.17 Must...